Gear, trackers and programs, tested in the real world.
The best supplements for muscle soreness, on current evidence, are tart cherry, omega-3 fish oil, curcumin and BCAAs, in roughly that order of confidence.…
A creatine loading phase means taking about 20 g of creatine a day, split into four 5 g doses, for 5 to 7 days, then dropping…
If you are choosing one, choose creatine. Creatine monohydrate has hundreds of trials showing more strength and lean mass when combined with training, and…
Most pre-workout side effects come from caffeine and beta-alanine, and most are dose problems. The common ones are jitters, a racing heart or palpitations,…
The itching or tingling from beta-alanine is called paresthesia, and it is harmless. Beta-alanine switches on a specific itch receptor on nerve endings in…
Creatine starts working once your muscles are full of it: about one week with a loading phase of 20 g a day, or about three…
At 3–5 g a day, creatine monohydrate has few side effects in healthy adults. The ones that are real are mild: 1–2 kg of water weight…
The best creatine gummy is Create Creatine Monohydrate Gummies: NSF Certified for Sport, sweetened with allulose instead of sugar, and it delivered its label…
The best creatine for women is the same as for men: plain creatine monohydrate, 3–5 g a day, from a product whose testing you can…
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