Lore

Creatine Monohydrate

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# Creatine Monohydrate

The single best-evidenced fitness supplement per Andy Galpin: cheap, safe, well-studied.

Protocol

• 3–5 g/day, no loading phase required
• Monohydrate form specifically (not the marketed variants)

Benefits beyond muscle

• Strength/muscle performance (the well-known use case)
• Bone mineral density
• Cognitive function: memory, executive function

Related

• andy-galpin-training-metabolism-system

(Source: Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness — Huberman Lab)

Из тем: Creatine Fundamentals