You've seen the tub sitting on the shelf. Maybe you've used it for training. Maybe you've side-eyed it and assumed it's just for blokes trying to get massive. Here's the thing — creatine is one of the most researched supplements on the planet, and scientists are only just starting to unlock what it does above the neck. Spoiler: it's pretty impressive.

What the Science Really Says About Children and Resistance Training QUICK SUMMARY Strength training for children aged 5-16 is safe, effective, and recommended by leading health organizations including the WHO, American College of Sports Medicine, and American Academy of Pediatrics. When done with proper supervision and technique, kids experience: 30-50% strength improvements in just 8-12 weeks Stronger bones and improved movement quality Increased confidence and self-esteem Lower injury risk...

TL;DR (Quick Take) Caffeine is one of the most researched and effective performance boosters It can improve focus, strength, endurance, power, and training output Best dose for most people: 3–6 mg per kg of body weight Take it 30–60 minutes before training Moderate doses often work better than going all-in Use caffeine as a tool, not a daily crutch — sleep and recovery still matter most