App-Sport

PDF guide

Creatine, Whey and Supplements: What Actually WorksKnow what to take, how much, when — and what to leave on the shelf

PDF · 21 pages · $29

You know exactly which supplements have solid evidence, how to dose them for your body weight and goal, and which ones to skip.

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As described or refunded
For $50 more, all 5 guides in the Strength Packi.e. $15.80 per guide · See the pack →

Who it's for

Lifters, gym-goers and team-sport athletes, beginners or experienced, who want to spend money only on what has been shown to work.

Inside

  • The supplement triage: strong evidence, weak evidence, no evidence
  • Creatine A to Z: dose by body weight, loading or not, timing, myths
  • Protein: your real daily need to the gram, and when whey makes sense
  • Caffeine, beta-alanine, BCAAs, mass gainers, fat burners: the evidence-based verdict
  • Read a label in 60 seconds and spot products to avoid
  • Ready-to-follow supplement plans for 4 profiles
  • 12-week tracking log

What you get

  • The full guide as a PDF (21 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

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Cover page of the PDF guide "Creatine, Whey and Supplements: What Actually Works"
Real pages from the guide.

In pictures

Fresh eggs on a plate, a source of protein
Fresh eggs on a plate, a source of protein. Photo: Muffet, CC BY 2.0
Oat porridge with blueberries, strawberries and seeds
Oat porridge with blueberries, strawberries and seeds. Photo: Denna Jones, CC BY 2.0
Two bowls of oats with banana
Two bowls of oats with banana. Photo: ella.o, CC BY 2.0

Illustrative photos, published by their authors under a free licence.

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI
7scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026
21pages with a paginated contents page, updated October 2026
automated checks on every site update
61automated checks on every site update

The method

  1. 1Primary sources: published studies and official guidelines, never a forum.
  2. 2Every number linked to its source, listed at the end of the guide.
  3. 3Dated editions: every guide shows its update date.

Built from the guidelines and publications of:

  • World Health Organization
  • International Society of Sports Nutrition
  • British Journal of Sports Medicine

Chapters

  1. 01Before you start
  2. 02The priority pyramid
  3. 03Creatine A to Z
  4. 04Protein: your real need
  5. 05Caffeine, beta-alanine and others
  6. 06Chapter 4b — Vegetarians, vegans, tight budgets
  7. 07What to leave on the shelf
  8. 08Read a label in 60 seconds
  9. 09Four ready-to-follow plans
  10. 10FAQ
  11. 11Sources
  12. 12Tracking log — 12 weeks

Pick your plan

One guide, one pack or the whole library

Same format, same cited sources: only the number of programs changes.

  1. One guide

    One clear goal, one complete plan.

    $29

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

  2. One pack

    Several guides on the same theme.

    $79

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded
  3. Best value

    Complete library

    Every training guide plus the 12-week Program.

    $149

    instead of $571 one by one · you save $422

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

Payment and delivery

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A question before you buy? administration@lacangel.fr · CGV

More guides

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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.