SUPPLEMENT OVERVIEW

 When your training and nutrition are locked in, supplements become the tools that can elevate your recovery, performance, and fat loss to the next level. Below is a curated list of essential supplements — all backed by peer-reviewed research and real-world results — specifically chosen for our 8-week transformation journey. 

Recommended: [Protyze™ Clear Whey Isolate] – Available In-House at Xtreme

• Why: Fast-digesting, high-quality protein that supports muscle recovery and lean mass growth post-workout.
   
• How to use: 1 scoop (25–30g protein) immediately after training or as a quick protein snack during the day.
   
• Science says: Studies show whey protein stimulates muscle protein synthesis better than any other protein source (J Int Soc Sports Nutr. 2013).

Recommended: Available at Xtreme Store

• Why: Increases strength, endurance, and muscle fullness. Backed by over 1,000 studies — it's the most researched supplement ever.
   
• How to use: 3-5g daily, no need to cycle.
   
• Science says: Improves high-intensity performance and lean mass gains (J Strength Cond Res. 2003).

Recommended: Yoga Bar Protein Shakes & Bars – Available at Xtreme

• Why: Convenient, tasty options for hitting your daily protein targets without prep.
   
• Use case: Post-workout, mid-day snacks, or meal replacements.
   
• Science says: Higher protein intake leads to improved fat loss and satiety (Am J Clin Nutr. 2005).

• Why: Helps transport fatty acids into mitochondria to be burned for energy. Supports fat loss and endurance.
   
• How to use: 1–2g daily (preferably pre-cardio or morning).
   
• Science says: Enhances fat oxidation and reduces fatigue (Obes Rev. 2005; J Physiol. 2011).

• Why: Natural adaptogen that reduces cortisol, improves recovery, testosterone, and strength.
   
• How to use: 600 mg per day (in 2 doses).
   
• Science says: Boosts muscle strength and recovery (J Int Soc Sports Nutr. 2015); reduces stress and anxiety.

• Why: Supports gut health, immune function, and muscle recovery during intense training.
   
• How to use: 5g post-workout or before bed.
   
• Science says: Helps preserve lean muscle during stress or calorie deficit (Am J Clin Nutr. 1995).

• Why: Fill micronutrient gaps, maintain hydration and muscle contraction during intense training & cardio.
   
• How to use: Once daily with food + electrolytes around workouts (especially in heat/sweat).
   
• Science says: Micronutrient deficiencies impair recovery and performance (Nutrients. 2019).