Goal Guide

Training & Performance: Spend on What the Evidence Backs

The supplement aisle would have you believe performance is complicated. It mostly isn't. A small number of ingredients have a real, repeatable body of research behind them — and creatine sits at the front of that line. Get the proven basics in place first, then decide whether anything else is worth adding.

  • Creatine-first
  • Most-studied basics
  • One scoop options
  • Member pricing on staples

Quick answer

For training, creatine monohydrate is the highest-value place to start: it's the most-studied performance ingredient and supports short, hard efforts through the muscle's phosphocreatine energy system. Dietary nitrate from beetroot is the next sensible add for endurance work. Most other products are optional. At Monthlees that's pure Creatine Monohydrate, ATP+ (creatine plus electrolytes in one scoop), and Beetroot or Power Beets for nitrate.

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Start with creatine

If you buy one training supplement, make it creatine — the form with the most research and the best value per gram. Take it on its own, or use ATP+ to fold creatine and electrolytes into a single daily scoop. Add beetroot for nitrate when your sessions are longer and endurance-focused.

Creatine Monohydrate

Creatine Monohydrate

5,000 mg creatine monohydrate per scoop — the most studied performance nutrient for strength, power, and ATP regeneration.

Guest $39.00
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Power Beets™

Power Beets™

1,375 mg beet root plus hibiscus and apple juice powder — a nitrate-rich drink mix for circulation, cardiovascular wellness, and natural vitality.

Guest $36.31
Member
Beetroot Capsules

Beetroot Capsules

1,300 mg organic beetroot powder per serving — plant-based nitrates to support nitric oxide, circulation, and oxygen efficiency.

Guest $33.74
Member
BCAA Recovery

BCAA Recovery

4,000 mg BCAA 2:1:1 plus 1,000 mg L-glutamine — post-workout recovery in honeydew watermelon flavor.

Guest $58.62
Member

What this goal means

Training performance is a broad goal, so it helps to split it. There's the short, hard end — a heavy set, a sprint, a jump — which leans on the phosphocreatine system for fast energy. There's the endurance end — longer efforts where oxygen delivery and fatigue resistance matter more. And there's recovery, which is mostly about total protein and getting enough of it. Different supplements map to different parts of that picture, and the mistake is treating one product as if it covers all three.

How to think about it

Spend in order of evidence. Creatine first, because it has the deepest research base and the lowest cost per serving. Electrolytes next if you sweat heavily, because hydration quietly shapes how a session feels. Dietary nitrate from beetroot after that, if your training skews toward endurance. Stimulant pre-workouts and exotic blends sit at the bottom of the priority list — they can change how a workout feels, but feeling wired isn't the same as a measurable performance benefit. Build from the proven basics outward, not from the flashiest label inward.

What to look for

  • Grams of creatine monohydrate per serving on the label — commonly around 5 g. "Micronized" just means a finer powder that mixes more easily, not a stronger one.
  • The plain monohydrate form. A pricier creatine salt usually buys novelty, not a better result.
  • Real nitrate context for beetroot — concentrated powder or capsules deliver beet nitrate without the sugar load of juice.
  • Whether a combo product saves you a step. ATP+ makes sense when you want creatine and electrolytes in one scoop instead of two purchases.

Common mistakes

The classic error is buying the exciting stuff and skipping the proven stuff — a stimulant pre-workout in the cupboard but no creatine. Another is inconsistency: creatine works by keeping your stores topped up over time, so an on-and-off week doesn't reflect what it does. People also expect dramatic, immediate changes; the real benefit tends to be the extra rep or the repeated sprint, not a transformation. And many overspend on a different creatine "salt" when plain monohydrate is the most-studied, best-value option.

The Monthlees approach

We lead with creatine because the evidence does. Monthlees sells pure Creatine Monohydrate with the grams per scoop on the label, and ATP+ for people who'd rather take creatine and electrolytes in one step. Beetroot shows up as transparently dosed capsules and as Power Beets powder for the endurance side. We're not going to upsell you into a ten-product performance stack you don't need — the goal is to get the proven basics into your week at a price that makes them easy to keep buying. That's where membership pays off: training staples are re-orders, and member pricing keeps the habit affordable.

A no-nonsense training base

Take creatine daily — every day, not only on training days — since it works by keeping muscle stores topped up. If you sweat hard or want one scoop instead of two, use ATP+ to cover creatine and electrolytes together. On longer endurance sessions, add beetroot ahead of training for dietary nitrate. Keep protein high across the day for recovery (see the Daily Protein guide). That's the whole base; resist adding more until this is consistent.

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Frequently asked questions

What's the single best supplement for training?

Creatine monohydrate, for most people. It has the deepest research base of any performance supplement and the best value per gram, and it supports the short, hard efforts that strength and power training rely on.

Do I need a pre-workout?

Not really. Stimulant pre-workouts can change how a session feels, but that's different from a measurable performance benefit. Creatine, adequate hydration, and enough total protein do more of the real work. If you like a pre-workout for the routine, treat it as optional rather than foundational.

Is creatine or beetroot better for endurance?

They do different jobs. Creatine supports short, high-intensity efforts; dietary nitrate from beetroot is the one more associated with endurance performance. Endurance athletes often use beetroot before longer sessions, while creatine stays useful for strength and power work. These statements have not been evaluated by the FDA and are general context, not personalized advice.

Research & references

References are provided for general educational context. They do not imply that any product treats, cures, or prevents any disease.

Monthlees membership

Creatine and electrolytes are weekly re-orders, not one-time buys — so the price you pay every month is what really matters. Monthlees membership puts member pricing on the performance staples, which keeps a consistent routine from getting expensive. Cancel anytime; pricing is confirmed at checkout.

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This guide is for general educational context. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.