🧾 Core Supplements

• Creatine monohydrate (micronized, Creapure if possible)
• EAAs / Whey protein (peri‑session)
• Collagen peptides + Vitamin C (taken together)
• Omega‑3 fatty acids (EPA/DHA)
• Vitamin D + Calcium
• Curcumin (with piperine for absorption)
• HMB (β‑hydroxy β‑methylbutyrate)
• Ketone Esters (D-β-Hydroxybutyrate)

📌 Usage Notes

• Pre‑op: Creatine load 20 g/day + full stack.
• Early post‑op (Oct–Dec): Creatine 3–5 g/day + stack continues, collagen+Vit C emphasized.
• Jan–Mar: Creatine reduced to 3 g/day or paused; stack continues.

• Phase: Pre-op → 12 weeks post-op
• Dose: 3g/day (split AM/PM)
• Function: Leucine-derived metabolite that reduces muscle protein breakdown via ubiquitin–proteasome inhibition. Pairs with leucine-rich protein intake and creatine for enhanced anabolic signaling.
• Milestone Marker: Maintain lean mass during immobilization; log subjective soreness and lean mass retention weekly

• Phase: Optional pre-op; recommended post-op (Oct 8 → Jan)
• Dose: 10–15g βHB esters during fasted AM rides or low-carb recovery windows
• Function: Anti-catabolic, anti-inflammatory, supports mitochondrial efficiency and metabolic flexibility. Complements HMB and creatine; avoid pairing with high-insulin meals.
• Milestone Marker: Use during low-intensity rides; log energy, DOMS, and lean mass preservation

✅ Procurement Guidance

• Creatine: 1 kg tub covers entire plan (~820–900 g needed).
• EAAs/Whey: daily peri‑session supply (3–6 months).
• Collagen + Vit C: daily, especially around PT sessions.
• Omega‑3s, Vit D + Ca, Curcumin, HMB: daily baseline stack.