Tag: Minimum effective dose

According to numerous studies, a modest daily dose of 3-5 grams of creatine is sufficient for most individuals to maximize muscle creatine stores over time. This raises the question: what is the minimum range of creatine required, and is the traditional loading phase truly necessary for achieving its performance-enhancing benefits?

Author Tim Ferriss, after investing over $250,000 in personal experiments and research, determined that most popular fitness advice is inefficient and overly complex. The main principles of the 4-Hour Body distill years of experimentation into a few key strategies designed to produce maximum results with minimum effort.

Scientific studies show that a daily intake of just 1-2 grams of creatine from a standard omnivorous diet leaves muscle creatine stores at only 60-80% saturation. For those asking if 2g of creatine will do anything, it's a dose that sits just above dietary intake, making its effectiveness a matter of science, consistency, and time.

In a 28-day self-experiment, author Tim Ferriss gained 34 pounds of muscle while losing 3 pounds of fat by training just four hours total. This shocking result is just one of many unconventional approaches covered in his book, answering the question: what is the summary of The 4-Hour Body?