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I exercise daily. Usually alternating between heavy lifting days and days where I do cardio and light kettlebells to maintain flexibility. I take creatine daily, but no other supplements.

What supplements should I be taking? Preferably ones that have some quantifiable benefit for gaining/maintaining muscle mass or improving recovery time. I'm not interested in powerlifting (it's dubiously attractive for men and straight up ugly for women), so screwing around with hormones holds zero appeal. I'm also not interested in bro-logic nonsense like pounding a ton of caffeine. Giving yourself hypertension isn't making you stronger, it just makes you jittery.

Do I need protein supplements? Or is that readily doable from my protein-heavy home cooking?

I exercise daily. Usually alternating between heavy lifting days and days where I do cardio and light kettlebells to maintain flexibility. I take creatine daily, but no other supplements. What supplements should I be taking? Preferably ones that have some quantifiable benefit for gaining/maintaining muscle mass or improving recovery time. I'm not interested in powerlifting (it's dubiously attractive for men and straight up ugly for women), so screwing around with hormones holds zero appeal. I'm also not interested in bro-logic nonsense like pounding a ton of caffeine. Giving yourself hypertension isn't making you stronger, it just makes you jittery. Do I need protein supplements? Or is that readily doable from my protein-heavy home cooking?

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Yep to all of that and Ashwagandha, quality Vitamin A (5000 IU) organic Vitamin E (mixed tocopherol- 1000 IU), Triple strength Fish oil / Red Krill (3000-4500 mg)and high dose Co enzyme Q10 (450mg). Plus specifically for the workouts, i'd add some MCT (Medium Chain Triglycerides) in the morning (or 30 mins before workouts) and some Branch Chain Amino Acid compounds at night to aid recovery and elemental natural/ marine Magnesium (500mg). Not a doctor - do your own research/ kek.