The only supplement you need to build muscle

Supplement companies often promote their products as revolutionary, but the term "supplement" accurately describes their purpose: they are supplementary. These products are not pivotal to achieving gains, and most lack robust scientific backing. However, creatine monohydrate stands out as a well-supported exception. Here's a guide on how to incorporate it into your regimen:

Recommended Dosage

Take 3 to 5 grams of creatine monohydrate daily. Contrary to some practices, a loading phase is unnecessary. Optimal benefits can be attained quickly without this phase.

Timing of Intake

Creatine can be consumed at any time during the day. However, it is advisable to avoid taking it with caffeine. Some studies indicate that the effectiveness of creatine may be reduced when taken alongside caffeine, although the evidence is mixed and the underlying mechanisms are not fully understood. If possible, separate the intake of creatine and caffeine.

Safety Profile

Creatine is safe for consumption. Extensive research over several decades involving hundreds of subjects has confirmed its safety. The body naturally produces creatine, and it is also present in dietary meat. Additionally, creatine offers healthbenefits beyond muscle and strength gains. There is no need to cycle on and off creatine.

Concerns About Hair Loss

Concerns regarding creatine causing hair loss are largely unfounded. One study reported minor increases in dihydrotestosterone (DHT) levels due to creatine intake, but the levels remained within a healthy range. No direct evidence links creatine to hair loss, and no studies have reported it as a side effect of creatine supplementation.

In conclusion, creatine has many benefits and it's a supplement you can use all year round, not only on training days.