Tag: Supplements science

Creatine is one of the most extensively researched dietary supplements, with over 100 clinical studies validating its potential benefits for athletic performance and strength. Its consistent track record, unlike many fleeting fitness trends, raises a crucial question: is creatine truly the one supplement that delivers on its promises?

Studies suggest that between 20-30% of individuals are considered creatine non-responders, a phenomenon that perplexes many athletes and gym-goers. The core reason why creatine doesn't work on some people is rooted in a variety of physiological and genetic factors that affect how the body utilizes the supplement.

The liver is a remarkable, self-detoxifying organ, with experts noting that in healthy individuals, it does not require special diets or supplements to function properly. However, a booming market of products branded as "liver cleanses" and "detox supplements" suggests otherwise. So, do you really need a liver supplement to stay healthy?

While anecdotal evidence and marketing claims for collagen supplements are widespread, scientific research provides more nuanced insights into their true benefits. Collagen peptides are small, broken-down pieces of animal collagen that the body can absorb more easily, and studies suggest they can impact skin health, joint pain, and other aspects of wellness.

According to a 2021 review, a meal containing carbohydrates and protein can enhance creatine absorption into muscle cells. This raises a common question for many fitness enthusiasts: should you mix creatine with water or milk for the best results?

Research consistently shows that the most important factor for creatine's effectiveness is consistent daily intake, not precise timing around a workout. Nevertheless, many fitness enthusiasts wonder whether it is better to take creatine before or after protein to maximize athletic performance and muscle growth.

Nitric oxide plays a crucial role in vasodilation, the process of widening blood vessels to increase blood flow. This mechanism is the scientific basis behind why many athletes and fitness enthusiasts consider if they should take nitro before exercise to improve their workout performance.

According to a John Hopkins analysis of 450,000 people, multivitamins have not been shown to reduce the risk of heart disease or cancer. For most healthy individuals, the decision to take multivitamins long-term involves a careful balance of perceived benefits, potential risks, and the superior value of nutrients from whole foods.

Despite marketing claims, the physical limitations of a pill make it impossible to deliver the substantial calorie and macronutrient load required for effective mass gain. A true mass gainer, which can provide 500 to over 1,000 calories per serving, exists in a powdered form for a fundamental reason.

Despite being one of the most researched and effective supplements available, a significant number of people still express caution or outright opposition to its use. This hesitation is largely driven by persistent misinformation and outdated anecdotal evidence, making it crucial to separate the scientific facts from the widespread myths about why people do not recommend creatine.