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.
Supplements · 4 entries
Supplements
for recovery
Recovery is mostly sleep and food. A short list of ingredients moves the needle beyond that.
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.
Omega-3
What fish oil does for soreness, joints and recovery, the EPA and DHA doses that matter, and why the label on the bottle is not the dose you get.
Vitamin D
Vitamin D improves strength if you are deficient and does close to nothing if you are not. How to know which you are, and the dose that corrects it.