Strength & Hypertrophy
Adults doing resistance training; novices to advanced lifters.
strength
muscle
creatine
increase 1RM/rep-max
gain lean mass
improve training quality
Core stack
Creatine monohydrate
A
Form: powder
Dose: Loading: 20 g/day in 4 doses for 5–7 days (optional) · Maintenance: 3 g/day
Any time daily; with meals may aid GI tolerance
Continuous
Why: Robust improvements in high-intensity performance and lean mass across populations.
Cautions
- Benign weight gain via water retention; ensure hydration
- Consult clinician if kidney disease history
Beta-alanine
B
Form: capsule/powder
Dose: 4–6 g/day
Split dosing; 4–8 week loading
Ongoing with maintenance
Why: Supports volume at moderate-to-high rep ranges by delaying fatigue.
Adjuncts
Protein (food-first; supplements PRN)
A
Dose: 1.6–2.2 g/kg/day
Notes: Not a ‘supplement stack’ per se, but critical for hypertrophy.
Not recommended
- Proprietary ‘test boosters’: Lack of high-quality evidence; safety/quality concerns.
Monitoring
- Body mass/lean mass
- Training logs (volume/loads)
- Hydration