Jeff Nippard Fitness | Intermediate to Advanced Bodybuilding

If you only take one supplement to build muscle.. this is it

07-09-2024

If you only take one supplement to build muscle.. this is it

While supplement companies market their products as being complete game changers, the very word “supplement'' indicates their role: supplementary. They won’t make-or-break your gains and most lack scientific evidence. There is one exception, though: creatine monohydrate (1). Here’s how to take it:

How much? 3 to 5 grams per day. You don’t need a loading phase. You’ll reach maximum benefit pretty quickly whether you load it or not.

When? Any time throughout the day, but ideally not alongside caffeine. A few studies have suggested that creatine doesn’t work as well when taken with caffeine (though the evidence is somewhat mixed and the mechanisms remain a bit unclear) (1, 2). If you can separate them, though, I’d err toward doing so.

Is creatine safe? Yes. It’s been studied in hundreds of subjects across several decades. Remember that your body produces creatine naturally and it’s naturally found in any meat you eat. It actually seems to have other health benefits beyond just muscle and strength gain. There’s no need to cycle on and off it either.

Does creatine cause balding? Well….

Just kidding. That’s a snapchat filter. While one single study found small increases in dihydrotestosterone from taking creatine, the DHT elevation was still within the healthy range. There’s no direct evidence to suggest creatine will make you go bald. No study has ever reported hair loss as a side effect when supplementing with creatine.

If you’re curious what popular supplements are definitely NOT worth your money, check out this video where I break down the 5 most overhyped supplements.

See you all next Tuesday!

Peace!

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