Fitties Journal

A creatine loading phase means taking a high daily dose of creatine, usually about 20 to 25 grams a day (roughly 0.3 grams per kilogram of body weight) split into...

Yes, you can take a pre-workout without beta-alanine and still train hard. Beta-alanine is a real performance ingredient, but its job is narrow: over several weeks of daily dosing it...

Creatine monohydrate and creatine hydrochloride (HCl) both raise the creatine stored in your muscles, and head-to-head studies show they deliver similar gains in strength and performance. The real differences come...

Yes and no. Creatine tubs carry a printed expiration date, but creatine monohydrate, the standard powdered form, is one of the most stable supplements you can own. Kept cool and...

The honest answer most brands will not give you: the exact time you take creatine barely matters. What actually drives results is taking 3 to 5 grams of creatine monohydrate...

Is pre-workout bad for you? For most healthy adults, no. Used sensibly, a pre-workout is caffeine plus a few performance ingredients in a scoop of flavored powder. The trouble is...

Most athletes do not strictly need a multivitamin, and any brand that tells you otherwise is selling you fear. If your diet is genuinely dialed in, you can hit your...

Whey isolate and whey concentrate come from the same milk. The difference is how far each one is filtered. Whey concentrate is the less processed form, roughly 70 to 80%...

Yes, creatine can make you gain weight, but it is almost certainly not the kind of weight you are worried about. The jump you see on the scale in your...

L-theanine is an amino acid found almost exclusively in tea leaves, and it is best known for one thing: it promotes a calm, relaxed state without making you drowsy. That...

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.

Which hair, skin, and nails vitamins actually work? An honest look at biotin, silicon, collagen, vitamin C, and zinc, the hype to skip, and how to choose.

Creatine for women, explained: what it actually does, the bulking and water-weight myths, how much to take, and whether it's safe.

Whey vs plant protein: whey leads on leucine and fast absorption, but a complete pea and rice blend builds muscle just as well. Compare both and choose.

Most magnesium never reaches your brain. The common forms, oxide and citrate, do useful work in the gut and muscles, but they barely move the needle on magnesium levels inside...

Most supplement stacks are built on impulse, not strategy. This guide teaches a three-layer framework for choosing, combining, and timing your supplements. Then use the free Supplement Stack Builder to...

The most researched sports supplement deserves more than a vague label claim. Get a personalized creatine dosing protocol with our interactive calculator, plus the science on how creatine works and...

Protein builds. Carbs fuel. Fats regulate. This guide breaks down how each macronutrient works, how to balance them for your goals, and includes a free macro calculator to get your...