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GOAL · 🏋️

Strength

Maximal force production — 1RM, power output, neuromuscular efficiency.

PATHWAYS
3
BIOMARKERS
3
INGREDIENTS
9

How you
get there.

These biological pathways drive progress toward strength.

established
ATP
ATP Production

ATP is the cell's energy currency. Creatine allows faster ATP regeneration.

established
PCr
Phosphocreatine Resynthesis

Phosphocreatine is the fast-access energy reserve in muscle.

established
mTOR
mTOR Signaling

mTOR is the master switch for muscle growth and protein synthesis.

What to
measure.

Track these biomarkers to see if your progress is real.

↑
One-Rep Max
kg
varies
↑
Peak Power
watts
varies
↑
Lean Body Mass
kg
varies

What
helps.

amino-acid
L-Carnitine

Shuttles long-chain fatty acids into mitochondria for oxidation.

established$$
amino-acid
Creatine

The most studied sports supplement. Increases phosphocreatine stores in muscle.

established$
amino-acid
Beta-Alanine

Rate-limiting precursor to carnosine, which buffers H+ in muscle.

established$
mushroom
Cordyceps

Studied for exercise performance and oxygen utilization. Human data mixed.

supported$$
fatty-acid
MCT Oil

Medium-chain triglycerides. Rapidly converted to ketones and energy.

supported$$
vitamin
Vitamin B12

Required for DNA synthesis and red blood cell formation. Methyl and adenosyl forms are bioidentical [citation:34].

established$
vitamin
Folate

Required for DNA synthesis and homocysteine metabolism.

established$
mineral
Magnesium

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

established$
mineral
Iron

Oxygen transport. Supplementation helps only in deficiency.

established$