SuppCo Splash
Feedback
Essential Fitness Protocol

Protocol overview

Compare your current stack nutrients to the outlined protocol recommendations.

Before you optimize, you need to build the foundation. This is the start.

Whether you’re brand new to fitness or getting back into the groove, the goal is the same: build habits that actually stick and support recovery, strength, and consistency. This is the baseline protocol—no fluff, just what works.

Start with EAAs (Essential Amino Acids). These are the raw materials your body uses to build and repair muscle. If you’re training fasted, eating irregularly, or just getting started with consistent workouts, EAAs provide immediate support for recovery and lean muscle development. Think of it as giving your body a head start on repair—especially when your schedule isn’t perfect.

Next up is creatine, arguably the most researched and effective supplement in the fitness world. It helps regenerate ATP, the body’s main energy source during high-effort movement like lifting, sprinting, or circuit training. It also supports brain health and muscle recovery. Creatine isn’t just for bodybuilders—it’s for anyone who wants to build strength, lean mass, or just train with more energy and intensity.

Electrolytes are often overlooked, but they make a huge difference. Most people aren’t under-hydrated, they’re under-mineralized. Electrolytes like sodium, magnesium, and potassium support muscle contractions, hydration, and energy levels, especially if you’re sweating or exercising in the heat. Start your day or your workout with electrolytes and your energy and endurance will follow.

Finally, there’s whey protein, fast, clean, and effective. Protein is essential for building muscle, supporting metabolism, and keeping hunger in check. Most people under-eat protein, especially when trying to get leaner. A simple whey protein shake post-workout or between meals makes it easy to stay consistent and avoid nutrition gaps.

This protocol isn’t about trends, it’s about covering the essentials so you can train harder, recover better, and build consistency. Master this, and everything else gets easier.

Last updated: May 13, 2025

4 Nutrients

WP

Whey Protein

30000mg

Whey protein provides rapidly absorbed amino acids that support muscle protein synthesis, enhance recovery, and promote muscle growth when consumed around resistance training. Its high leucine content makes it especially effective for initiating anabolic processes pre- or post-workout. [1]

See how your current
nutrient totals stack up

Log in or sign up
Cr

Creatine

5g

Creatine supports muscle-building by increasing phosphocreatine stores in the muscles, which enhances ATP production during high-intensity exercise. This can lead to improved strength, power output, and lean muscle gains when paired with resistance training. [2]

Le

Leucine

2Gram(s)

Essential amino acids (EAAs), especially leucine, help prevent muscle breakdown during training by supporting muscle protein synthesis. Taken pre-workout, EAAs may preserve lean mass, enhance recovery, and fuel performance. [3]

So

Sodium

1140mg

Electrolytes, like sodium, support pre-workout performance by maintaining hydration and muscle contraction. They may help prevent cramps and support endurance, especially during intense or prolonged exercise when sweat causes significant electrolyte loss. [4]

Welcome to SuppCo

Make Sense of Supplements

SuppCo is the world’s first app for building your Supplement Stack and meeting real health goals with Expert Protocols.

Download the app

Products

SuppCo does not participate in supplement affiliate programs. The links below are provided solely for your convenience.

Recommended for Whey Protein.
Servings
24.0
Price/serv
$2.71
From
$64.95
Format
scoop
Recommended for Creatine.
Servings
30.0
Price/serv
$1.33
From
$39.99
Format
packet
Recommended for Sodium.
Servings
30.0
Price/serv
$1.50
From
$45.00
Format
packet
Recommended for Leucine.
Servings
30.0
Price/serv
$1.50
From
$44.98
Format
scoop

Warnings

Do not use this protocol if you are pregnant or nursing. Consult your healthcare provider if you are taking medications that affect electrolyte balance or if you have any underlying medical conditions.

Lifestyle Improvements

Supplements are powerful tools, but they work best when paired with the right habits.

Prioritize Quality Sleep

Muscle is built outside the gym, and sleep is when recovery happens. Aim for 7–9 hours per night in a dark, cool room. Good sleep enhances hormone balance, supports muscle repair, and keeps your energy and appetite in check. Supplements can aid performance, but sleep is the ultimate recovery tool.

Stay Hydrated (with Minerals, Not Just Water)

Plain water alone isn’t always enough—especially if you’re active, sweat often, or train in the heat. Start your day with a glass of water plus electrolytes to support fluid balance, energy, and muscle function. Sip throughout the day, and especially around your workouts.

Eat Enough Protein Daily

Whey helps, but daily protein intake matters most. Aim for at least 1 gram of protein per pound of body weight (or ideal body weight) to support lean muscle. Spread it throughout the day to keep your metabolism and recovery steady.

Move Frequently, Not Just Intensely

You don’t need to crush yourself in the gym every day. Walk daily—especially after meals—to support blood sugar balance, digestion, and overall energy. Resistance training 3–4 times per week plus regular movement outside the gym is a sustainable formula for long-term results.

Manage Stress and Recovery Actively

Muscle grows when the nervous system is in balance. Incorporate breathing exercises, time in nature, stretching, or even just 5–10 minutes of quiet each day. High stress can blunt progress—even with perfect training and nutrition.

Be Consistent Over Perfect

Supplements fill in the gaps, but they don’t replace consistency. You don’t have to be perfect—just keep showing up.

Your protocol is the foundation. These lifestyle habits are the framework. Together, they build a body that performs, recovers, and lasts.

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.

While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

  1. Kim, C. B., Park, J. H., Park, H. S., Kim, H. J., & Park, J. J. (2023). Effects of whey protein supplement on 4-week resistance exercise-induced improvements in muscle mass and isokinetic muscular function under dietary control. Nutrients, 15(4), 1003. https://doi.org/10.3390/nu15041003
  2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
  3. Takegaki, J., Sase, K., Yasuda, J., Shindo, D., Kato, H., Toyoda, S., Yamada, T., Shinohara, Y., & Fujita, S. (2020). The effect of leucine-enriched essential amino acid supplementation on anabolic and catabolic signaling in human skeletal muscle after acute resistance exercise: A randomized, double-blind, placebo-controlled, parallel-group comparison trial. Nutrients, 12(8), 2421. https://doi.org/10.3390/nu12082421
  4. Choi, D.-H., Cho, J.-Y., Koo, J.-H., & Kim, T.-K. (2021). Effects of electrolyte supplements on body water homeostasis and exercise performance during exhaustive exercise. Applied Sciences, 11(19), 9093. https://doi.org/10.3390/app11199093