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Try a shorter term — goal, ingredient, or condition.Whey protein, creatine monohydrate, Vitamin D3+K2, and a form-verified multivitamin. The four evidence-backed compounds every Indian beginner should start with — before anything else. Full brand comparison tables and two cost tiers included.
For the 70kg lifter chasing 5kg of lean mass in 16 weeks. Whey post-workout, micellar casein pre-sleep (Snijders 2015), creatine, and omega-3 EPA+DHA. Built around chicken-rice realities, not California meal plans.
Magnesium glycinate, L-theanine, and a low-dose melatonin window — with caffeine cutoff tables recalibrated for the 9:30pm arrival and 11:30pm sleep target of the average Indian desk worker in Delhi, Mumbai, or Bengaluru.
L-theanine with your existing chai (not more caffeine), L-tyrosine on genuine high-demand days, standardised rhodiola (3% rosavins + 1% salidroside) for fatigue resistance, and omega-3 DHA for neuronal membrane health. IST-calibrated, with a hard 1pm caffeine cutoff.
The minimum effective set for recovery between hard sessions: protein timing, electrolytes, tart cherry (Montmorency), and what to drop entirely on rest days without losing any benefit.
Methylcobalamin B12 (not cyanocobalamin), ferrous bisglycinate iron with Vitamin C timing, creatine (vegetarians respond more than omnivores), and plant protein at the leucine threshold that dal-rice alone cannot reach. NFHS-5 deficiency data. Five deficiencies, one protocol.
Iron at runner-specific ferritin targets (>50 ng/mL, not the general population >12), sodium pre-loading for Mumbai and Chennai heat, dietary nitrate via beetroot (not L-arginine), caffeine for race day only — and why using it every session is eroding its benefit. Plus the Shaw et al. collagen timing protocol for tendon integrity.
What to add — not subtract — when calories drop. Higher-dose protein, retained creatine, measured caffeine, and electrolytes to stop the crash — plus the three supplements that don't survive the cut (and exactly why they're dropped).
For 8–12 week study blocks. Omega-3 DHA, a methylated B-complex (P5P), magnesium, and a caffeine schedule built to taper into exam week, not peak at it — built around the one thing that decides exam performance: sleep. For JEE, UPSC, NEET, or any high-demand period.
For lifters in their 30s and 40s. UC-II undenatured collagen, collagen peptides + Vitamin C, Boswellia 5-Loxin, and fish oil — plus the honest curcumin verdict and why the most-bought joint supplement (glucosamine-chondroitin) is the one we'd skip.
KSM-66 ashwagandha, L-theanine, and magnesium glycinate — with the mechanism for why each targets cortisol at a different pathway, and exactly what to swap if you can't sleep on it.
The cheapest protocol we'd still call evidence-based. Whey concentrate, creatine, and Vitamin D — the non-negotiable three at minimum effective dose, in the cheapest verified brands. Plus the exact ladder for what to add first as budget grows.
7 more protocols in development
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