How Bridge works for you

Three minutes of questions. A plan built on cited research.

01

You tell us

A short assessment on your training, sleep, health and goals.

02

We analyse

We search thousands of peer-reviewed studies and match them to your profile.

03

We identify

We work out what's actually holding you back, and what the evidence supports.

04

You get your plan

Clear recommendations with doses, timing and the papers behind them.

Built on the highest quality evidence

Science you can trust.
Standards you won't find elsewhere.

Randomised Controlled Trials (RCTs)

Participants are randomly assigned to the supplement or a control group. That is what isolates the real effect.

Double-Blind Research

Neither the athletes nor the researchers know who got the real thing, so expectation cannot skew the result.

Human Performance Focus

Studies on real athletes and active people, doing the kind of training you actually do.

Independent Review Process

Every study is screened, ranked and quality-checked before it can shape a recommendation.

How It Works

From quiz to personalised plan in 3 minutes

01

Complete Your Profile

A 3-minute quiz covering your training, goals, and limiting factors.

02

We Analyse the Research

Our AI matches 5,000+ peer-reviewed studies to your athletic profile.

03

Get Your Plan

Personalised recommendations with dosages, timing, and the research behind each one.

Build My Plan →

Built for the Person You Are Becoming

Wellness

Sleep, recovery, energy, and daily health

Endurance

Running, cycling, swimming, and long-distance

Strength

Power, hypertrophy, and resistance training

What You'll Get

See what your personalised plan can look like

Here is an example.

Example protocol · general fitness, broken sleep

Your profile

General fitnessSleep5 hrs/weekIntensity 3/578 kg · 175 cm6 hrs sleepSome good nights, some bad

Your Recommendations

1

Magnesium

bisglycinate

Matched to your profile

Sleep6 hrs a night5 hrs/week training load

Dose

250 mg/day

of elemental magnesium, not the larger compound weight labels often lead with

When

30 minutes before bed

Form

Magnesium bisglycinate

Absorption

Take it with food. On an empty stomach magnesium can unsettle your gut, which is the usual reason people stop taking it.

Why this is for you

You told us that your sleep is inconsistent, so magnesium is included to support the processes that help your body settle and recover overnight. It plays an important role in regulating the nervous system and in normal muscle function, and improving your intake can support better-quality sleep, particularly when that intake is low. In a trial of 155 adults who also reported poor sleep, 250 mg a day as bisglycinate improved sleep scores more than a placebo over four weeks, with the biggest gains in the people eating the least magnesium. Your training adds to the case: hard sessions raise how much magnesium you lose in sweat, lifting what you need by roughly 10 to 20 per cent. Magnesium is not a sleeping pill, so you should not expect it to knock you out. Its effect is more subtle, and shows up gradually in more settled sleep and better energy the following day.

Evidence

  • 250 mg of magnesium a day as bisglycinate improved insomnia scores more than placebo over four weeks, though the effect was small and largest in those eating the least magnesium.

    Read the study· PMID 40918053

  • Hard exercise raises magnesium losses in sweat and urine, lifting requirements by an estimated 10-20%; supplementing someone already well supplied does not improve performance.

    Read the study· PMID 17172008

What it is: A mineral your body needs for muscle and nerve function, and one many people do not get enough of from food.

A full protocol carries several of these, plus a PDF you can take to the shop. With the Full plan or Two full plans, if you have an event in the diary, it adds a race-day fuelling plan too.

Build My Plan →

3 minutes of questions. Your protocol is built from your answers.

What Are People Saying

Not another sales funnel. Bridge Performance actually explained why each recommendation was made, backed by real studies.

Sarah M.

General wellness

Frequently asked questions

Most supplement quizzes are sales funnels that recommend whatever products the company sells. Bridge Performance doesn't sell supplements — our engine searches thousands of peer-reviewed studies and matches evidence to your specific athletic profile, giving you unbiased, research-backed recommendations.

Every recommendation comes from peer-reviewed research on people, sourced from PubMed. No animal studies and no manufacturer-funded white papers.

There are three plans, each paid once. The Supplement plan is R299: your supplements and your creatine plan. The Full plan is R349 and adds a race-day fuelling plan if you're training for an event. Two full plans is R399: the Full plan now, and a second Full plan to use any time in the 90 days after you pay. No subscription, no recurring fees.There are three plans, each paid once. The Supplement plan is $34: your supplements and your creatine plan. The Full plan is $39 and adds a race-day fuelling plan if you're training for an event. Two full plans is $49: the Full plan now, and a second Full plan to use any time in the 90 days after you pay. No subscription, no recurring fees. You're charged in South African rand, and the checkout shows the exact amount before you pay.

About 3 minutes. It covers your sport, training frequency, intensity, goals, recovery habits, and relevant health history. The more accurate your answers, the better your recommendations.

No — and we never will. Bridge Performance is completely supplier agnostic. We don't manufacture, sell, or profit from any supplement brand. We have no affiliate deals, no sponsored partnerships, and no inventory to push. Our only job is to search the research, find what actually works for your profile, and point you to the gold standard — whichever brand that happens to be. When the evidence changes, so do our recommendations. That's the difference between a research platform and a supplement store.

Not sure where to start? Read the guide: what supplements should I take?

Ready to act with real evidence behind you?

3 minutes. No supplements to sell — just the gold standard, personalised to you.

Build My Plan →