Fitties Journal

How much creatine per day? For most healthy adults it is 3 to 5 grams of monohydrate daily. Here is how to size the dose to your body weight and...

A natural pre-workout is any energy-and-performance boost that skips the artificial dyes, synthetic sweeteners, and mega-stimulants packed into most tubs on the shelf. It can be a whole food, like...

Micronized creatine and creatine monohydrate are the same thing. Micronized creatine is monohydrate, just mechanically ground into smaller particles. That smaller particle size makes it dissolve more completely, so it...

Pure creatine monohydrate does not break a fast. It has effectively no calories and does not raise insulin, and those are the two things that actually end a fast. What...

There is no single best time to take magnesium. The right time comes down to two things: your goal and the form you are taking. For calm, sleep support, or...

Powder reliably delivers a full 3 to 5 g creatine dose, while lab testing found many gummies fall short of their label. Here is how the two compare and how...

The six most researched sleep supplement ingredients: melatonin, magnesium, L-theanine, glycine, GABA, and 5-HTP. What each does, study doses, and the cautions.

What grass-fed whey actually is, how it compares to conventional whey on protein and fat profile, and how to read a label to tell a real premium from marketing.

Glycinate for evening calm and sleep, L-threonate for brain magnesium and cognition. How the two forms differ, doses, and how to use them together.

Yes, creatine and caffeine work fine together. The cancellation myth traces to one 1996 study; a 2022 review found no real interference. Doses inside.

Loading buys speed, not results. 20-25g daily saturates muscles in about a week; 3-5g daily reaches the same place in about four. How to choose.

The beta-alanine tingle is a sensory side effect, not proof it's working. Why the ingredient is optional and what actually drives a good pre-workout.

Monohydrate wins for most people: the most studied form, the same results, a fraction of the price. When HCl is worth considering anyway.

Stored cool and dry, creatine powder often stays good one to two years past its printed date. The clumping, smell, and color signs that mean toss it.

Consistency beats timing. 3-5g of creatine monohydrate every day, rest days included, with a slight research edge to post-workout. Details inside.

Expect roughly 1-2kg in the first weeks, and it's water pulled into muscle cells, not fat. What's happening, how dosing changes it, and why it's fine.

L-theanine promotes calm without drowsiness. Research-backed doses (100-400mg by goal) and the 1:1 caffeine pairing that smooths the jittery edge.

Does creatine cause hair loss? There is no solid evidence it does. Where the myth started, what a 2025 trial found, and who should still be cautious.