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...

The muscle recovery supplements with real evidence are protein, creatine, omega-3s, magnesium, vitamin D, and HMB. Here are the six worth taking, the four that are overhyped, and how to...

Drink it after if you want a simple rule. But here is the honest answer the supplement industry buried under a decade of countdown timers: for building muscle and strength,...

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...

Body recomposition means losing fat and building muscle at the same time. The six rules that decide whether it works: calories, protein, training, and how you track it.

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...

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...

When pre-workout kicks in, how long the boost lasts, and why caffeine's 5-hour half-life matters more than anything printed on the tub. The full timeline, ingredient by ingredient.

Do electrolytes help muscle cramps? Mostly for heavy, salty sweaters on long, hot sessions. Here is what the research shows, which minerals matter, and what helps.

Sugar is a legacy feature, not a hydration requirement. Seven label checks for a sugar-free electrolyte powder, from sodium dose to sweetener choice.

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.

Pre-workout is safe for most healthy adults at sensible doses. The real risks are mega-dosed caffeine, stimulant stacking, and proprietary blends.