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Supplement Guide PDF | Evidence-Based Fitness Supplements | What Works & What to Skip | Gym Nutrition Guide Download

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Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

The supplement industry is a $50 billion business
built mostly on marketing and hope.

Most supplements do nothing.
A handful of them actually work.
This guide tells you exactly which is which.

The GainShift Evidence-Based Supplement Guide cuts through
the noise — no brand deals, no affiliate links, no fluff.
Just what the science actually says about every major
fitness supplement, and a clear recommendation for each.

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WHAT'S INSIDE (18 pages)
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→ The Traffic Light System
Every supplement rated:
GREEN — strong evidence, worth buying
YELLOW — some evidence, situational use
RED — weak evidence, save your money

→ The GREEN List (actually works)
Creatine Monohydrate · Protein Powder · Caffeine
Vitamin D3 · Omega-3 · Magnesium · Beta-Alanine
For each: what it does, how much to take,
when to take it, and what to look for when buying

→ The YELLOW List (situational)
Citrulline · Zinc · Iron · Electrolytes · Collagen
Ashwagandha · L-Theanine
For each: who benefits, who doesn't, when it's worth it

→ The RED List (save your money)
BCAAs · Glutamine · Fat Burners · Testosterone Boosters
Most pre-workouts · HMB · CLA · Garcinia
Why they don't work — and what to use instead

→ Beginner Supplement Stack
What to buy first if you're just starting out
Budget version ($20–30/month)
Optimised version ($50–70/month)
Luxury version ($100+/month) — and why it's rarely worth it

→ Timing & Dosing Reference Card
When to take each supplement (pre/post/daily)
How much to take (evidence-based doses)
What to combine — and what NOT to combine

→ How to Read a Supplement Label
Proprietary blends explained — why they're usually bad
What "clinically dosed" actually means
Red flags on labels that indicate a low-quality product
Certifications that matter (NSF, Informed Sport)

→ Brand-Independent Buying Guide
What to look for regardless of brand
Price vs. quality — when paying more matters
When the cheap option is just as good

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THE HONEST TRUTH
──────────────────────────────

The most effective supplements are also the cheapest:
Creatine ($15/month), Vitamin D ($5/month), Magnesium ($8/month).

Everything else is optional — or pointless.

This guide will save you more money than it costs
in the first month of using it.

──────────────────────────────
WHO THIS IS FOR
──────────────────────────────

✓ You've spent money on supplements and wondered if they actually work
✓ You want to know what to take before and after training
✓ You're overwhelmed by supplement marketing and want clarity
✓ You want to spend your money on what actually moves the needle
✓ You're building your first supplement routine from scratch

──────────────────────────────
DISCLAIMER
──────────────────────────────

This guide is based on publicly available scientific research
as of 2025. It is for educational purposes only and does not
constitute medical advice. Always consult a healthcare provider
before starting any supplement regimen, especially if you
have pre-existing conditions or take medications.

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WHAT YOU GET
──────────────────────────────

✓ 1x PDF (18 pages, A4 + US Letter)
✓ Printable or readable on any device
✓ Instant download — available immediately after purchase
✓ Lifetime access via your Etsy account

──────────────────────────────

GainShift · Systems for people who keep starting over.

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