There is a ton of both good and bad information on the interwebs about supplementation to maximize muscle growth. Rather than get into the nitty gritty here, which you can find in articles like this, we’re going to provide the highlights.
Why: Creatine is one of the (if not the) most well researched supplements on the market. It has been clearly demonstrated to dramatically enhance muscle growth in a majority of the population.
Type: Creatine Monohydrate – this is the well studied variety of the supplement. Other formulations make extraordinary claims with little to no clinical evidence to back them up.
Dosing Schedule: 20g / day for the first week (interspersed in 5g does throughout the day), 5 – 10g / day thereafter.
Concerns: As with any supplement, the standard disclaimer holds. Please check with your doc, especially if you have kidney or liver issues.
Myths: If your buddy tells you he heard from his cousin that creatine does X, Y or Z – ignore him. Most of this stuff is complete crap.
Recommended Products: Check out our resource page for our current recommendation.