5 Supplement Myths That Cost You Money
Short answer: Most wasted supplement money comes from a few myths: that a proprietary blend signals quality, that more scoops mean more results, that you need BCAAs even when you...
How Much Caffeine Before a Workout?
Short answer: Most pre-workouts run about 100 to 300 mg of caffeine, and it usually kicks in 30 to 60 minutes after you take it. The right amount for you...
How Much Beta-Alanine, and Why Does It Tingle?
Short answer: Research on beta-alanine tends to use about 3.2 to 6.4 grams a day, often split into smaller doses. The tingle you feel, a pins-and-needles sensation on the skin...
How Much Citrulline Should You Take? L-Citrulli...
Short answer: Research on citrulline tends to use about 6 to 8 grams a day. You will see two forms: plain L-citrulline, and citrulline malate, which is citrulline bound to...
When to Take Protein: Does the Timing Window Re...
Short answer: The old idea that you must drink protein within 30 minutes of training is overstated. The useful window around training is wider than that, on the order of...
Fish Oil and Omega-3: How to Read the EPA and D...
Short answer: On a fish oil or omega-3 product, the numbers that matter are the EPA and DHA, the two omega-3s researchers focus on most, not the total fish oil...