Science Library
Know what's worth taking.
Evidence-graded guides to 38topics across supplements, nutrition, and training — what works, what's a myth, and what to skip. Graded honestly against the research, not the marketing.
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38 of 38 topics shown
Creatine
Strength + size, gold standard
Whey protein
Hits your protein target
Caffeine
Power, reps, focus
Beta-alanine
Helps 1–4 min efforts
Citrulline
Small rep boost, not aerobic
Ashwagandha
Stress, sleep, modest gains
Sodium bicarbonate
Buffer for 1–8 min efforts
Beetroot
Best for non-elites
Taurine
Small, real, conditional
Omega-3
Recovery + heart/brain
Tart cherry
Soreness + sleep, situational
Magnesium
Sleep if deficient
Collagen peptides
Joints/tendons, thin evidence
Vitamin D
Fix a deficiency
Iron
Only if low ferritin
Electrolytes
Long, hot, sweaty sessions
Green tea extract
Small, caffeine-driven
Yohimbine
Niche: lean + fasted only
BCAAs
Redundant with protein
HMB
Big claims, weak in lifters
Glutamine
Skip it for recovery
Glucosamine + chondroitin
No better than placebo
Multivitamin
No upside if you eat well
L-carnitine
Effect vanishes in good studies
CLA
Sub-clinical fat loss
Thermogenic fat burners
Hidden caffeine, big claims
Testosterone boosters
Don't raise testosterone
Arginine / AAKG
Poor pump booster
Greens powders
No substitute for veg
Deer antler velvet
No benefit; doping risk
Protein intake
1.6–2.2 g/kg/day
Calorie balance
The only way fat loss works
Protein timing
The 'anabolic window' myth
Meal frequency
6 meals ≠ faster metabolism
Progressive overload
The one rule that matters
Training volume
More sets, more growth — to a point
Training to failure
Useful, not required
Rest between sets
2–3 min beats 60 s for growth
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