COMPARE
PopulationHealthy adults training with resistanceAdults in a structured resistance-training program
EvidenceSTRONG · MODERATESTRONG · MODERATE
RiskLOWLOW
TimeframeFour to twelve weeks of consistent daily use.Weeks to months of consistent intake alongside training.
The decisionOne of the few supplements with a deep evidence base. Reasonable for consistent lifters; consistency matters more than timing.The highest-leverage nutrition change for most people who train. Total daily intake beats nutrient timing.