Most supplements promise the world, but very few actually deliver. In this episode of the Everyday Strength Podcast, Anthony breaks down the handful of performance supplements that have real scientific backing and can truly move the needle for everyday athletes.

We’ll cover:

• Why supplements are only the “icing on the cake” after training, nutrition, and recovery
• The 5 core supplements with strong evidence: creatine, caffeine, protein, beta-alanine, and nitrates
• Honorable mentions like sodium bicarbonate, electrolytes, omega-3s, and probiotics
• How to avoid wasting money on shady products and spot the red flags in supplement marketing

Takeaway: supplements won’t make or break you, but used correctly, they can provide that extra 2–5% edge that separates good from great.

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