Fasted cardio burns more fat in the session but not more fat over 24 hours. If you train fasted anyway, caffeine, electrolytes, and smart timing make it more effective.
The anabolic window myth is mostly dead, but protein timing still matters in nuanced ways. Here is what the meta-analyses say about timing, distribution, and leucine.
The best bulking supplements support lean mass gain, hormone optimization, and recovery. Creatine and protein are essential; most of the rest is optional.
2023 meta-analyses show equivalent muscle building with plant protein when dosed adequately. Here's an honest comparison of amino acids, leucine, digestibility, and who should choose which.