NutreeGuide — Find what actually works, backed by science

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

Form: powder

Dose: Loading phase: 20 g/day in 4 doses for 5–7 days (optional) · Maintenance dose: 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

Sources

Beta-alanine

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.

Sources

Protein (food-first; supplements PRN)

Dose: 1.6–2.2 g/kg/day

Notes: Not a ‘supplement stack’ per se, but critical for hypertrophy.

Proprietary ‘test boosters’: Lack of high-quality evidence; safety/quality concerns.