What to know
Protein powder is less a supplement than convenient food: it earns its place only when you cannot hit your daily protein target with meals. Caffeine is the cheapest performance booster there is — but afternoon doses wreck sleep, and broken sleep wrecks recovery; mind that loop.
The money-trap list is long here: BCAAs (no added benefit when protein is adequate), test boosters, most ‘pump’ formulas… If you are advanced, write your goal and current stack in the form; I will tell you by email, with reasoning, what will actually pay off for you.
MIHEN / SOURCES
Sources and further reading
Primary public-health resources used for context and verification.