Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Creatine is one of the most popular dietary supplements used to improve endurance. Now, there are different types of creatine, each with different benefits, pros, and cons. But, how do you know which is the best type for you? In this article,...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You may be wondering, “How long does ashwagandha take to work?” In this article, we’ll be covering all the different use cases of ashwagandha, and how long you can expect it to take for each use. Whether you want to use ashwagandha...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Are you wondering, “What is intra-workout?” These are supplements meant to be taken during your workout, but are they really necessary? While most people don’t need intra-workouts, endurance athletes may benefit greatly from these supplements. If you’re interested in a high-quality intra-workout...

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Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked If you are taking creatine but get unwanted side effects such as getting an upset stomach, know that you are not alone. Creatine is a widely popular supplement used to help improve performance, strength, and muscle growth. But, why does creatine make...

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Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked If you’re new to the supplement, you may be confused about all the different types of creatine out there. When looking for creatine to buy, you may have come across monohydrate, HCL, buffered, kre-alkalyn, and many more!  When you’re unfamiliar with the...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You’re about to hit the gym and just took a serving of creatine to give yourself a power boost for an awesome workout session. But, you just realized and checked the expiry date: it’s past the expiry date! Hold on, nothing to...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Are you wondering “How much Creatine HCL should I take?” If you’re looking to take Creatine HCL instead of monohydrate, you may be wondering if the doses are different. The standard dose of creatine monohydrate is 3-5g a day, so is creatine...

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Author: David Sasha Schulz (Bachelor of Science, Human Biology) fact checked If you’ve been taking creatine for a while and you’re looking to lose some body fat, you’re probably wondering, should you take creatine while cutting? With one of the effects of creatine saturation being weight gain, it may seem like...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked If you’ve recently noticed higher creatine prices, you may be wondering “Why is creatine so expensive?” In this article, we’ll be covering why creatine is more expensive now, how much creatine costs, and how you can save some money while taking it....

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Author: Oleksandr Maksymenko (5 years as FPA-Certified Nutritionist, MS in Sports Dietetics) fact checked Creatine is a well-known supplement among athletes and fitness enthusiasts. It is popular for its ability to enhance performance, particularly in high-intensity, short-duration activities. However, a question that often comes up when people talk about this renowned...

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Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked Are you interested in the difference between creatine monohydrate vs kre-alkalyn?  Because monohydrate is the most well-researched and affordable form of creatine available, it’s what we recommend for anyone looking to take creatine. While kre-alkalyn will likely deliver similar results, it’s not...

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When you are just exploring functional fitness, only a sports outfit and a sheer desire are enough to start off. But as you are getting carried away more and more, you may need some essential gear for functional fitness to make your training more effective and enjoyable. I know how...

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Author: Ihor Shymechko (26 years of Oly Lifting & Training experience) Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience) fact checked Weight benches are an excellent pickup for any home fitness setup due to their cost-effectiveness and versatility.  Using an adjustable bench and a pair of dumbbells,...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You may be wondering, can you mix creatine with BCAA? Yes, taking BCAA and creatine together is completely safe, but it isn’t necessary. BCAAs don’t provide as much benefit, despite being so popular. You’d be better off taking creatine alongside a protein...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Creatine is one of the most widely studied ergogenic aids in the world, with research showing beneficial effects on high-intensity exercise performance. Whilst thousands of studies have shown its safety and efficacy, most are done on adults making the effects of creatine...

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Author: David Sasha Schulz (Bachelor of Science, Human Biology) fact checked Does protein make you poop? If you’ve been taking protein powder for a while, you may have noticed the unfortunate side effect that protein will make you need to use the bathroom more than you would like. Luckily, this is...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Are you wondering “does ashwagandha increase testosterone?” One of the main reasons you may be interested in taking Ashwagandha are its purported testosterone-boosted properties.  In this article, we’ll be covering whether or not this popular herbal supplement is actually beneficial for boosting...

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Author: Oleksandr Maksymenko (Certified Sports Nutritionist, MSc) fact checked Interested in the difference between rhodiola vs ashwagandha? Both of these herbal supplements are traditionally used for stress relief and to increase exercise performance. While more studies exist to back up the use of ashwagandha, there is some evidence to support rhodiola...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked You may be wondering, is whey or casein better? These are 2 of the most widely used protein supplements available, and are very similar in many ways.  This can make the decision between casein vs whey protein difficult. In this article, we’ll be...

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Author: Jacek Szymanowski (M.Sc.Eng. Biotechnology, Sports Nutritionist) fact checked Creatine is a well-known supplement in the fitness community that has been a subject of endless debates. In the wellness world, where knowledge is power and trends come and go, there's always that one burning question concerning creatine: "Does creatine really make you...

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