Fueling M2 Strength: How to Use Protein, Caffeine, and Creatine to Maximize Results

Walk into any supplement store or scroll through fitness Instagram, and you’ll be hit with a wave of flashy products promising instant muscle, explosive energy, or fat loss miracles. 

The truth? 

Most of it is overhyped and under-delivers. A lot of supplements are poorly researched, under-dosed, or just unnecessary. Unless you know what to look for, it’s easy to waste your money on things that won’t move the needle.

At M2, we focus on what actually works. No gimmicks. No magic pills. Just science-backed supplements that support real training goals: building strength, increasing power, and improving recovery. 

An important thing to remember is that supplements aren’t magic, they’re tools. And when used at the right time, in the right way, they work with your training to help you level up.

This guide breaks down the three core supplements we focus on in M2: 

• Protein

• Caffeine 

• Creatine

You’ll learn when to take them, how to use them, and why they’re worth your attention.

Protein: The Foundation for Muscle Growth and Repair

What It Is:

Protein is made up of amino acids, the building blocks your muscles need to recover and grow after training.

Why It Matters:

Every time you lift, you create tiny tears in your muscle fibers. Protein helps repair those tears, rebuild tissue, and create new muscle.

If you're training hard but under-eating protein, you're leaving gains on the table.

When to Take It:

• Post-Workout (within 30–60 min): This is your prime recovery window.

• Throughout the Day: To maintain a steady stream of amino acids and prevent muscle breakdown. This should mostly be whole foods, but feel free to throw a protein shake in if it's convenient or you're short on your daily goal!

  
  

How to Use It:

• After Training: Aim for 20–40g of high-quality protein.

• Daily Goal: .8-1.3g of protein per kg of bodyweight. It is more important that you get your daily protein goal than it is to perfectly space your protein out.

• Sources: Beef, Whey protein, Greek yogurt, seafood, chicken, cottage cheese.

  
  

How You'll Feel:

• Less soreness between workouts

• Faster strength and muscle gains

• Steadier energy and appetite control

  
  

Caffeine: Power Up Your Performance

What It Is:

Caffeine is a natural stimulant that increases alertness, reduces perceived effort, and helps you train harder for longer.

Why It Matters:

A well-timed dose of caffeine can increase:

• Power output

• Focus

• Endurance

• Overall training intensity

When to Take It:

• 30–60 minutes before your workout

  
  

Avoid taking it late in the day since it can interfere with sleep, which is crucial for recovery. Generally you should look to cease caffeine intake 6-8 hours before you plan on falling asleep. If you train in the evening and want to get to bed at a reasonable hour, it is probably best to skip your pre-workout caffeine.

How to Use It:

• Dosage: 1.5–3mg per pound of body weight

• Sources: Pre-workout drinks, black coffee, caffeine pills, energy drinks

• Start on the lower end if you’re caffeine-sensitive

  
  

How You'll Feel:

• More energy and focus in your warm-up

• Sustained intensity through your last set

• Better performance without mental fatigue

Creatine: Strength’s Secret Weapon

What It Is:

Creatine helps your muscles produce more ATP, the main energy source for moving your body.

Why It Matters:

Creatine is one of the most researched and safest supplements on the market. It helps:

• Improve strength and power

• Boost muscular endurance

• Speed up recovery between sets

• Support muscle growth over time

When to Take It:

• Any time of day, consistency matters more than timing

• Optional: Take post-workout with carbs and protein for enhanced absorption

  
  

How to Use It:

• Daily Dose: .03g per pound of body weight per day, every day

• Loading Phase (optional): 20g per day (split into 4 doses) for 5–7 days, then move to maintenance

• Form: Use creatine monohydrate, it’s effective and affordable

  
  

How You'll Feel:

• Stronger lifts

• Better muscle pumps

• Improved recovery between sets

• More lean mass over time

  
  

Supplement Usage Tips

• Supplements support good food, sleep, and training - They don't replace it.

• Always stay hydrated (especially with creatine)

• Consult your healthcare provider if you have medical conditions or take medications

• Stick to reputable brands with third-party testing (NSF, Informed-Sport)