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The primary benefits of creatine supplementation include enhanced strength and power output, improved performance in repeated bouts of high-intensity exercise, and increased lean muscle mass, as supported by the International Society of Sports Nutrition position stand
An alternative conservative start uses 1mg for the first four weeks before moving to 2mg
Wu B, Wang H, Zhang L, Sun C, Li H, Jiang C, et al
Protein is non-negotiable Why it matters: Preserves muscle during weight loss Increases satiety (helps with any remaining hunger) Higher thermic effect (burns calories digesting) Prevents metabolic slowdown How much: Minimum: 0.8g per pound goal body weight Optimal: 1g per pound goal body weight Example: Goal weight 150 lbs = 120-150g protein daily Sources: Lean meats (chicken, turkey, lean beef) Fish and seafood Eggs and egg whites Greek yogurt, cottage cheese Protein powder (whey, casein, plant-based) For a comprehensive overview of all available peptides, see our complete peptide list
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