If you’ve been lifting for awhile, you probably know the importance of a post-workout snack or shake. But when you try to up your gains with a more intense, heavy-lifting phase, it makes sense to wonder whether your supplement regimen needs a reboot. Jon-Erik Kawamoto, a C.S.C.S. with a master’s degree in kinesiology and the owner of JK Conditioning in St. John’s, Newfoundland, Canada, gave us his take on the matter:

 “First and foremost, make sure you’re eating 2.2g of protein per/kg of body weight daily—so if you weigh 80kg, aim for 180 grams of protein each day. Next, I would recommend adding a daily serving of creatine—it’s been shown to increase power output, strength, and the development of lean mass.”