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...
Magnesium Forms and Doses: How to Read the Label
Short answer: Magnesium comes in several forms (glycinate, citrate, oxide, and others), and they are not interchangeable. The number that counts is the elemental magnesium, the actual magnesium content, which...
Whey Concentrate vs Isolate: What's the Differe...
Short answer: Whey isolate is filtered further than concentrate, so it has a higher protein percentage and less carbohydrate, fat, and lactose per scoop. Concentrate keeps a little more of...