Bifalgorithm post

Supplements: Most people should at least consider taking creatine monohydrate, five grams daily. I don't think it really matters when you take it, but the most predictable and routine time for me is during a workout, so I mix it with electrolytes and water. Put it in something you're already drinking; otherwise, you might forget. I think Tim Ferriss talked about benefits from much higher doses of creatine, around 10 to 20 grams per day. Have you seen any of that research? When I was younger, that's how people dosed it—they would do a loading phase of 30 grams a day for a week and then reduce to five grams daily. My latest review of the literature suggests that loading is not necessary, and taking five grams a day will get you to saturation levels fairly quickly. Is there a body size where the dose should be adjusted? For example, if someone weighs 260 pounds, should they take more? That's possible. And if someone is a 110- or 120-pound woman, would you still keep it at five grams? I generally would. The only time I suggest lowering the dose is if someone experiences gastrointestinal upset, which can happen for some people.

Supplements: Most people should at least consider taking creatine monohydrate, five grams daily. I don't think it really matters when you take it, but the most…