Creatine: Dosage, Timing, Forms, Benefits, and Safety
Creatine is typically taken with an initial loading phase of 20 grams daily for 5-7 days, followed by a maintenance dose of 3-5 grams per day, or simp...
By Jordan
Category: Sports Nutrition
Browsing all articles filed under the "Sports Nutrition" category.
Protein for Muscle Size: Types, Benefits, and Optimal Intake Strategies
For maximizing muscle size, a strategic combination of complete protein types, consumed consistently throughout the day, coupled with adequate total d...
By Hart
Pre-Run Nutrition: Timing Your Run After Eating Salad for Optimal Performance
Generally, for a light salad, waiting 30-60 minutes is sufficient; for a moderate salad with protein and healthy fats, allow 1-2 hours; and for a larg...
By Jordan
Creatine: Muscle Growth, Biceps, and Training Optimization
Creatine does not directly enlarge biceps but significantly aids overall muscle growth, including biceps, by enhancing strength, power, and recovery, ...
By Hart
Strength Supplements: Creatine, Caffeine, Protein, and More
Certain supplements like creatine and caffeine can modestly boost strength when combined with consistent training, optimal nutrition, and adequate rec...
By Jordan
Creatine: Optimal Mixing Mediums, Benefits, and Usage Tips
Creatine is most effectively mixed with simple carbohydrates like fruit juice or sports drinks to enhance absorption via insulin, though plain water i...
By Hart
Protein Shakes: Optimal Timing for Workouts, Muscle Growth, and Recovery
The optimal timing for working out after a protein shake is individualized, depending on goals, digestive comfort, and protein type, with both pre- an...
By Jordan
Pro Cyclists: Post-Race Hydration, Recovery Drinks, and Nutritional Strategies
Immediately after a race, professional cyclists consume specifically formulated recovery drinks, electrolyte solutions, and often chocolate milk to ra...
By Jordan
Muscle Pump: Best Candies, Timing, and Strategies for Enhanced Workouts
For a rapid muscle pump during resistance training, candies primarily composed of glucose (dextrose) with minimal fat or fiber are favored due to thei...
By Hart
