Creatine and supplements for gym training
Supplement shelves are full of promises, but there is research evidence for only a few products. This guide helps you separate evidence-based options from marketing and use them safely.
You will need
- Details of your current diet
- The product labels of the supplements
- Nutrition information from the Finnish Food Authority or THL (Finnish Institute for Health and Welfare)
- A doctor's view if you have any illnesses or medications
Steps
Start with your diet
Supplements complement food; they do not replace it. Enough energy, protein, vegetables and sleep affect your progress far more than any tub.
Creatine is the most researched
Protein powder is food
Caffeine before training
Remember vitamin D
Be critical of promises
Check safety
The full guide with every step is for members. Try 7 days for €0.99.
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