Walk into any supplement shop and you'll find walls of powders, pills, and potions - all promising game-changing results. But when you strip away the hype and look at decades of research, only two supplements truly deserve the "S-Tier" label: creatine and (conditionally) protein. Both have rock-solid evidence for safety and effectiveness. Here's why they stand above the rest.
1. Creatine: The Gold Standard
Backed by decades of research
Creatine monohydrate is one of the most studied supplements in sports nutrition. Research consistently shows it enhances high-intensity performance, builds muscle, and increases strength.
Strength & muscle gains
When paired with resistance training, creatine delivers significantly greater increases in strength, fat-free mass, and muscle growth compared to training alone. The evidence is overwhelming: if you lift weights regularly, creatine will help you get stronger and build more muscle.
Brain and cognitive health
Beyond the gym, creatine may support brain function—particularly in older adults or during periods of stress like sleep deprivation—improving memory, cognition, and reducing mental fatigue.
Safe, simple, and affordable
For healthy adults, creatine is remarkably safe at a typical dose of 5g per day. Mild side effects like bloating are uncommon and often managed by staying hydrated. It's also one of the most affordable supplements available, delivering true bang for your buck.
2. Protein: A Foundation When Needed
Why protein matters
Protein keeps you fuller for longer, supports recovery and muscle repair, and helps maintain lean mass—especially important in a calorie deficit. It's not just about building muscle; it's about protecting what you've worked for.
How much should you aim for?
A widely used target is around 0.7–1.0 grams of protein per pound of body weight. For a 180lb person, that's roughly 125–180g of protein daily.
What the evidence shows
Protein supplementation enhances muscle strength and growth in resistance-trained individuals. While benefits tend to level off once you're consistently in that range, higher intakes are still safe and can be useful in some cases.
Convenience matters
If you already hit your protein needs through food, shakes and powders are optional. But for most people with busy schedules, protein powder is the easiest way to consistently hit daily targets. It's less about magic, more about making nutrition simple and sustainable.
Closing Thoughts
When it comes to supplements, creatine is in a league of its own: safe, inexpensive, and proven to deliver results. Protein supplements also deserve S-Tier status if you fall short on daily intake, which is a common challenge. Together, they form the foundation of smart supplementation—evidence-based, cost-effective, and practical.
Other supplements may offer benefits in the right situations, and we'll explore those in our upcoming A-Tier list. Stay tuned as we highlight which ones can provide real value, and
Key Takeaways
- Creatine monohydrate: 5g daily, every day, regardless of training
- Protein powder: Only if you struggle to hit 0.7–1.0g per pound of body weight through food
- Other supplements may offer benefits in the right situations, and we'll explore those in our upcoming A-Tier list
- Focus on training hard, sleeping well, and eating enough protein before chasing the latest supplement trends
Ready to Build Your Nutrition Foundation?
Our nutrition coaches can help you dial in your diet and determine if supplementation makes sense for your goals.