Tag: Protein for gains

According to sports nutrition guidelines, individuals aiming for muscle growth need more protein than the standard sedentary recommendation. For someone weighing 9 stone (57kg), this translates to a daily intake significantly higher than the average person to support the muscle repair and growth necessary for gains.

According to a 2020 study, achieving 0.5–2 pounds of muscle growth per month is a benchmark for maximal potential in adult men with proper nutrition and consistent training, proving that you can absolutely make gains without creatine. This is achievable for dedicated lifters who focus on foundational principles rather than relying on supplements.