Caffeine
The dose that improves performance, when to take it, why tolerance matters less than you think, and how caffeine wrecks the sleep that drives recovery.
Supplements · 3 entries
Supplements
for muscle growth
Three ingredients have consistent human trials behind them for hypertrophy. The rest of the aisle is marketing.
Creatine
How much creatine to take, when to take it, whether it causes weight gain, and what two decades of human trials actually establish. Evidence grade A.
Whey protein
Whey builds muscle only if it fixes a protein shortfall you actually have. Doses, isolate vs concentrate, timing, and when powder is a waste of money.