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Each decision rolls up every audited claim behind one longevity question — what each creator said, how it stacks up against the literature, and the verdict.
Yes, for almost everyone. 5g monohydrate daily, no loading phase needed.
For people who can't hit protein targets from food: yes. Otherwise a convenience, not a magic supplement.
No. RIR 1–3 produces equivalent hypertrophy with less recovery cost — failure every set raises injury risk.