Tag: Workout science

According to the International Society of Sports Nutrition, creatine monohydrate is the most effective ergogenic aid for athletes, but the method of consumption is often debated. This has led many to question whether creatine loading, a popular initial strategy, is truly necessary or just a waste.

Studies confirm creatine is one of the most effective supplements for boosting performance, yet some individuals experience minimal benefits. This raises a key question: will creatine work for everyone, or are some people simply 'non-responders'?

The human body has three primary energy systems, but the immediate energy system is the most rapid of all. Its purpose is to provide instant, explosive energy for short durations, as seen in maximal physical efforts lasting up to about 10-15 seconds. A prime example of the immediate energy system is a shot-put throw, which requires a single, maximal muscular contraction.

Research consistently shows that adequate protein is crucial for muscle repair after exercise. But do protein shakes speed up recovery more effectively, or is overall dietary intake the real game-changer for athletic performance?