Quick-Start Stack (Budget-Friendly)

• Protein powder (whey or plant blend) to reach ~1.6–2.2 g/kg/day across 3–5 meals (20–40 g/meal). Robust meta-analyses support better strength & lean mass when daily protein is adequate.
• Creatine monohydrate 3–5 g/day. One of the most studied, safe, and effective performance supplements for strength, power, and lean mass.
• Magnesium (citrate or glycinate) ~300–400 mg in the evening to support relaxation/cramp reduction; note the supplemental UL of 350 mg/day.
• Vitamin D₃ 400–1000 IU/day if levels are low or sun is limited (Vancouver winters).
• Electrolytes with sodium for long/hot sessions and heavy sweaters; sodium supports hydration and performance.

Nice-to-haves: Omega-3s (EPA+DHA) if you rarely eat fish; caffeine 3–6 mg/kg ~60 min pre; beta-alanine 3.2–6.4 g/day for efforts ~1–10 min; citrulline 6–8 g pre-lift (evidence mixed—see refs).

Why These Work (Podcast Takeaways, Client Wins, and Science)

Protein — the foundation

Our target audience—women 26–45 and busy professionals—often think they eat enough protein. When we track it, they’re commonly at half of what they need. At ~1.6–2.2 g/kg/day, recovery improves, soreness drops, and training finally “sticks.” We’ve seen clients hit new PRs with nothing else changed but protein consistency.

Practical: hit total daily intake first; use whey or a plant blend (pea+rice/soy) to fill gaps.

Creatine — tiny scoop, big payoff

3–5 g/day, timing flexible. Works for women and men. Expect better set-to-set power, more quality reps, and gradual lean-mass gains over weeks. It’s repeatedly endorsed as safe/effective by sports-nutrition bodies.

Magnesium — the calm-down mineral

High-stress life? Train hard? Magnesium helps the nervous system relax and may reduce cramping for some groups. We prefer citrate or glycinate after training or before bed (often ~300–400 mg), while respecting the supplemental UL of 350 mg/day.

Vitamin D — especially relevant in Vancouver

Low sun from fall through early spring means many Canadians trend low on vitamin D. Think energy, bone health, and muscle function. If you can, test and personalize; otherwise 400–1000 IU/day is common public guidance.

Omega-3s & Zinc — cover gaps (don’t overdo)

If you rarely eat fatty fish, 1–3 g/day EPA+DHA supports general health; performance effects are mixed. Zinc can be useful when dietary intake is low; avoid chronic high doses (≥40 mg/day) which can cause copper deficiency.

Sodium & Electrolytes — the overlooked performance booster

A pinch of sea salt in water around training can be a game-changer—better pumps, fewer cramps, stronger sessions—especially if you sweat a lot or train in heat. Sports-medicine guidance supports sodium + fluids for long/hot efforts.

Women & Busy Professionals: What to Prioritize

• Protein first to protect lean mass while losing fat; plant blends work—match whey doses.
• Creatine is great for women; it enhances training quality without “bulking.”
• Magnesium + sleep hygiene for stress resilience and fewer cramps.
• Vitamin D through winter; test if possible.
• Electrolytes if you’re a heavy sweater or training longer than ~60–90 minutes.

Quality & Safety: Buy Smart

We love supplements from CanadianProtein.com You can use our Promo code TRAIN15PERC to get 15% off

• Third-party tested: NSF Certified for Sport or Informed Choice.
• Mind the ULs: zinc ≤40 mg/day long-term; magnesium supplemental UL 350 mg/day (higher intakes can cause GI effects).
• Medical conditions/meds? Ask your clinician first.

Fast FAQ

Ready for a plan that fits your life?

Supplements are tools. The TurnFit Method is the blueprint: posture-first training, smart progressions, and recovery that keeps you moving pain-free.

Book your free 5-minute assessment and we’ll map your exact stack, macros, and training plan.

Explore more from Kosta: KostaKromidas.com

• Catch the full supplements episode on the Unfiltered Health & Fitness Blueprint podcast.

Where We Train 

Vancouver • Burnaby • Richmond • North Vancouver • West Vancouver • Surrey • New Westminster • Coquitlam

References 

1. Morton RW et al. Protein supplementation & resistance training gains. Br J Sports Med. 2018. PubMed
2. Nunes EA et al. Protein intake to support muscle mass/function in healthy adults. J Cachexia Sarcopenia Muscle. 2022. PubMed
3. Kreider RB et al. ISSN position stand: creatine safety & efficacy. J Int Soc Sports Nutr. 2017. PubMed
4. Guest NS et al. ISSN position stand: caffeine & exercise performance. 2021. Article
5. Saunders B et al. β-alanine supplementation: systematic review/meta-analysis. 2017. PubMed • Georgiou GD et al., 2024 update. IJSNEM
6. Vårvik FT et al. Citrulline malate & repetitions to failure (meta-analysis). 2021. IJSNEM • Gonzalez AM et al., 2023 review. PMC
7. NIH ODS. Magnesium — Health Professional Fact Sheet (supplemental UL 350 mg/day). ODS
8. NIH ODS. Zinc — Health Professional Fact Sheet (UL 40 mg/day; copper interaction). ODS • Copper fact sheet. ODS
9. Statistics Canada. Vitamin D levels drop in winter in Canada. 2023. StatCan
10. Health Canada. Vitamin D guidance & DRIs. 2022–2023. Guidance • DRI tables
11. ACSM Position Stand: Exercise & Fluid Replacement (sodium for long/hot sessions). PubMed