Debunking Creatine Myths: A Safe, Effective, and Beneficial Supplement for All Athletes

Creatine is another ergogenic aid that can boost performance, lean muscle mass, and recovery at the recommended dose of 3 to 5g/day Nutrition researcher Jose Antonio did a third review (see earlier articles on protein and caffeine) on misconceptions about creatine, typically obtained from meat and supplements..  I grew up with the idea that creatine […]

Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes

Caffeine is one of the few supplements that work.  For most people, caffeine supplementation seems to benefit aerobic endurance the most, which is great for runners, cyclists, and triathletes.  For most people, 3 to 6mg per kg of body weight is the dosage recommendation with more than 9mg possibly causing adverse side effects, like the […]