Stay on track with supplements, recovery, and nutrition
Quick Templates
Take creatine
17:00 · Post-workout creatine window — 3–5g with carbs
Recovery shake
18:00 · 30-minute post-training window — protein + carbs
Morning Vitamin D
08:00 · Take Vitamin D3 with breakfast for optimal absorption
Iron supplement
07:30 · Take iron on an empty stomach or with Vitamin C
Pre-sleep magnesium
22:00 · Magnesium glycinate 30 min before bed for recovery
Hydration check
15:00 · Have you hit your water target today?
Pre-training meal
12:00 · Eat a carb-rich meal 2–3 hours before training