Supplements

Supplements — Forge Fitness Blog

One supplement per article — dosing, science, myths

Citrulline: The Pump Supplement That Actually Has Evidence

Why citrulline has a better evidence base than most pump formulas, how it supports nitric oxide production, where the performance data is strongest, and how to dose it without wasting money.

4 June 2026 · 11 min readRead More →

Supplements

Beta-Alanine: The Tingling Supplement That Actually Works

What beta-alanine actually does, why it helps hard efforts lasting roughly 60-240 seconds, how to dose it, what the tingling means, who benefits most, and where the evidence is strongest.

28 May 2026 · 11 min readRead More →

Supplements

Magnesium: The Most Underrated Mineral for Athletes

A no-hype magnesium guide covering athlete deficiency risk, energy production, sleep quality, recovery, cramps, dosing, and which magnesium forms make sense in practice.

18 May 2026 · 12 min readRead More →

Supplements

Omega-3 & Vitamin D: The Two Supplements Every Lifter Needs

Why EPA/DHA and vitamin D sit above the usual supplement noise: inflammation control, muscle protein synthesis support, immune function, deficiency risk, D3 versus D2, and how to dose both without wasting money.

15 May 2026 · 11 min readRead More →

Supplements

Caffeine & Athletic Performance: What the Science Says

A no-hype breakdown of caffeine as an ergogenic aid: adenosine antagonism, effective dosing, timing, endurance versus strength effects, tolerance, half-life, combinations, and when cycling off actually makes sense.

7 May 2026 · 11 min readRead More →

Supplements

Protein Powder: What It Is, Which to Choose & How to Use It

A performance-driven guide to protein powder: whey concentrate vs isolate vs hydrolysate, casein, soy, pea, rice-pea blends, leucine targets, label reading, dosing, timing, and who actually benefits.

29 April 2026 · 12 min readRead More →

Supplements

Creatine: The Complete Science Guide

What creatine actually does, why monohydrate still wins, how to dose it, when to take it, what the kidney and hair-loss myths get wrong, and where the evidence on strength, power, and cognition is strongest.

21 April 2026 · 11 min readRead More →

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