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Most resistance-trained athletes benefit from 1.6–2.2 g protein per kg bodyweight per day (e.g., 112–154 g/day for a 70 kg athlete). Aim for the lower end if calories are limited and the upper end during intensive training, caloric deficit, or for weight-class athletes.

Consume 20–40 g of high-quality protein (or ~0.25–0.4 g/kg) within 1–2 hours post-workout and distribute similar doses every 3–4 hours across the day to maximize muscle protein synthesis. Pre-workout protein (20–30 g) is useful if the prior meal was >3–4 hours earlier.

A common evidence-backed protocol is a 5–7 day loading phase of 20 g/day split into 4 doses (4×5 g) followed by 3–5 g/day maintenance; alternatively, 3–5 g/day without loading saturates muscle stores in ~3–4 weeks. Loading yields faster ergogenic benefits but is not required for long-term effectiveness.

Creatine typically causes a 0.5–3 kg increase in body mass in the short term due to increased intracellular water and muscle creatine, not fat gain. High-quality research does not link creatine to dehydration or increased cramping when used at recommended doses.

Effective beta-alanine dosing is roughly 3.2–6.4 g per day, split into smaller doses to reduce paresthesia, for at least 4 weeks to significantly raise muscle carnosine. Expect the most benefit for high-intensity efforts lasting ~1–4 minutes (e.g., repeated sprints, rowing intervals).

Yes — they are complementary. Take creatine (3–5 g/day) daily with any meal, beta-alanine split doses across the day (total 3.2–6.4 g/day), and protein timed around workouts and evenly across meals; stacking does not reduce individual effectiveness.

Protein, creatine, and beta-alanine are not banned substances, but contamination risk exists for some commercial products. Use third-party certified products (NSF Certified for Sport, Informed-Sport) and check batch certificates to reduce anti-doping risk.

Dosing based on body mass or lean mass is preferable — protein 1.6–2.2 g/kg and creatine ~0.03–0.07 g/kg (roughly 3–5 g/day for many) — and consider lower absolute doses for smaller athletes. Adolescent use should be supervised by a qualified practitioner; growing evidence supports creatine safety under guidance but emphasize food-first nutrition and monitoring.

With a creatine loading protocol, measurable strength/power gains can appear within 1 week; with maintenance-only dosing, expect benefits in ~3–4 weeks. Beta-alanine typically requires ≥4 weeks of consistent dosing before meaningful increases in performance for high-intensity efforts are observed.

Whey protein has the fastest digestion and highest leucine per serving, making it ideal for post-workout doses; casein is slower-digesting and useful before long fasts (e.g., bedtime). High-quality plant blends (pea+rice) can match efficacy when dosed appropriately (slightly higher total protein to match amino acid profile).

You do not need to cycle creatine; continuous low-dose maintenance (3–5 g/day) sustains muscle stores. Beta-alanine increases muscle carnosine with continued dosing; some practitioners dose for blocks (e.g., in-season vs off-season) but there is no strict evidence-based requirement to cycle.

Prioritize products with third‑party sport-specific certification (NSF Certified for Sport, Informed-Sport), transparent ingredient lists, and published Certificate of Analysis (COA). Avoid proprietary blends and prefer single-ingredient creatine monohydrate and tested whey or plant proteins.