Supplements
What has evidence, what does not, and what the dose is.
5 answers
Answers5
Do I need to load creatine?
No: 3–5 g a day saturates your muscles in three to four weeks, and loading only gets you to the same place in one.
Does caffeine improve performance?
Yes: 3–6 mg/kg about an hour before training reliably improves endurance, with smaller gains in strength and power.
Does creatine cause hair loss?
No: the whole claim traces to one 2009 study of 20 rugby players that measured DHT, not hair, and it has never been replicated.
Does creatine work?
Yes: creatine monohydrate reliably adds a few percent to strength and 1–2 kg of bodyweight, and it is the most replicated supplement in sport.
How much creatine should I take?
3–5 g of creatine monohydrate every day, at any time you like.