I'm 16. Can I take creatine?

Creatine is perfectly safe. It's not magic. It's not a steroid. It's just an amino acid that might help you slightly in terms of extended displays of power. Maybe 1 or 2 more reps in the gym as part of a middle rep range set. Anyone who says you shouldn't take it doesn't have a clue what they're talking about. read more

For Example: If you weighed 200lbs you’ll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs. On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs. Try this formula and you'll gain weight but the key is consistency. read more