21/10/202521/10/2025

In Nutrition, Nutrition Tipsby Tarf Bodyfirst

How Much Creatine Should You Take Daily? The Latest Research Explained

How Much Creatine Should You Take Daily?

If you’re considering supplementing with creatine (one of the most-researched performance aids around), it’s smart to know what recent studies suggest about daily dosage, timing, and who it benefits most. Here’s what the science says — in plain gym-buddy language.

Creatine supplement and shaker on gym bench — daily dosage guide

What the Research Shows for Daily Dosing

Maintenance dose

The bulk of recent reviews and meta-analyses point to a daily intake of about 3 – 5 g of creatine monohydrate as sufficient for most healthy, active individuals. (Nature+3Harvard Health+3PMC+3)
Some newer work suggests dosing relative to body-weight: roughly 0.10–0.14 g per kg of body-weight per day (so for a 70 kg person that’s ~7 g/day) might be realistic, especially in older populations or those with lower dietary creatine intake. (ScienceDirect+1)
For general health (beyond just sports performance), one review recommends 2-3 g/day as a maintenance dose.

Loading phase: optional

Traditionally, creatine protocols included a “loading phase” (e.g., ~20 g/day for 5-7 days), then maintain at 3-5 g/day.
However, recent research emphasises that loading is not strictly necessary — you can simply start with 3-5 g/day and still reach muscle saturation, just a bit slower. (BioMed Central+2MDPI+2)

Creatine loading phase versus maintenance dose chart

Timing & form

The most-studied form is creatine monohydrate — still the gold standard.
As for timing: consistency matters more than “before or after training.” Daily intake (including rest days) is what ensures muscle creatine stores stay topped up.

So What Should You Do?

Here’s a simple, gym-friendly guideline that fits most people and aligns with what the research supports:

Daily dose: 3 g to 5 g of creatine monohydrate — every day, training days and rest days alike.
Optional loading: If you’re eager for faster uptake, you could do ~20 g/day (split into 4–5 g doses) for 5–7 days, then drop to maintenance 3–5 g/day. But it’s not required.
Weight-based alternative: If you want precision and have above-average muscle mass or older age, aim for ~0.1 g/kg/day (~7 g for 70 kg) as a maintenance dose.
Consistency is key: Take it daily so that your muscles stay saturated and ready to perform or recover.
Hydration support: Creatine draws water into muscle cells, so keep your water intake up.
With training: The gains are strongest when creatine is combined with regular resistance/strength training or sprint/high-intensity work. Supplementation alone delivers less.

What the Latest Research Adds

A 2024 study found that a single dose of creatine improved aspects of cognitive performance in healthy young adults — so it’s not just about muscle gains. (Nature)
Newer reviews highlight benefits in older adults (strength, bone health, cognition) with daily doses of 2-4 g/day.
Some recent trials have questioned the magnitude of muscle?mass gains for lower doses (e.g., ~5 g/day) in untrained populations, suggesting the effect may be less dramatic than once thought. (UNSW Sites+1)

Safety & Practical Notes

In healthy individuals, daily creatine in the 3-5 g range is very well tolerated and safe.
If you have kidney disease or other medical conditions, check with your G.P before supplementing.
Don’t expect miracles without training — creatine supports your work, it doesn’t replace it.
Some people report minor bloating or water retention during loading phases — less common with lower daily doses.

Final Word

If you’re aiming to support strength, recovery or even brain health, a simple daily dose of 3-5 g creatine monohydrate is backed by strong science and fits neatly into your routine. Skip the fuss of high dose loading unless you want faster uptake and are comfortable with possible minor side-effects.
Stay consistent, train smart, and you’ll be maximizing what creatine has to offer — as part of your bigger training plan.

Our best-selling best value Creatine Monohydrate is CREO and can be got here

Fuel your best with Bodyfirst Nutrition.

Bodyfirst Nutrition creatine and endurance supplements

19/10/202519/10/2025

In News, Lifestyleby Tarf Bodyfirst

Marathon Week Tips: How To Nail Your Dublin Marathon

Marathon Week Tips: How to Nail Your Dublin Marathon

The Dublin Marathon is just around the corner — and whether it’s your first race or your fifth, those last few days can make all the difference.

We asked John Belton for some advice to get you marathon ready. John Belton is a seasoned personal trainer with over 23 years of experience, dedicated to transforming lives through health and fitness. His global journey has seen him coach athletes and individuals worldwide, instilling principles of wellness, strength, and vitality. His endurance feats include conquering some of the world’s toughest ultra marathons in the Arctic Circle and the Amazon, where he secured second place and joined an elite group of only 50 individuals to complete the Beyond The Ultimate Amazon Series.

Here’s everything you need to know to show up confident, prepared, and ready to fuel your best with Bodyfirst Nutrition.

Dublin Marathon runners at the start line – Bodyfirst Nutrition marathon tips

1. Final Days Before the Marathon: Focus on Tapering and Recovery

In the final days before your marathon, it’s all about tapering — easing off your training so your body can recover and store energy for race day. You’re not gaining new fitness now; you’re letting all your training sink in.

Keep your runs light and easy — just enough to stay loose.
Stretch and mobilize daily to prevent tightness.
Prioritize sleep and hydration to give your body the best chance to perform.
Visualize your race — imagine your pacing, fueling, and how you’ll handle each section.

For a deeper dive into recovery principles, check out Sport Ireland’s training advice

You’ve done the work — now it’s about trusting your training and arriving fresh on the start line.

2. Race Morning: What to Eat Before the Marathon

Marathon morning is not the time to experiment. Stick with what’s familiar and easy to digest. You want something rich in carbs, moderate in protein, and low in fat and fiber.

Great breakfast options:

Oats with honey or banana
Toast with peanut butter
A plain bagel or rice cakes

Hydrate well, but don’t overdo it — sip water steadily in the hours before the race.
Eat 2–3 hours before start time, and if needed, take a small snack or energy gel about 30–45 minutes before the gun goes off.

Need race-day nutrition support? Explore our Bodyfirst Endurance range for energy gels and electrolyte hydration formulas trusted by Irish runners

Pre-marathon breakfast ideas with oats, banana, and Bodyfirst protein shake

3. After the Marathon: Recover Smart

You’ve crossed the finish line — congrats! ? Now recovery is key.

Right after your race:

Keep moving for 10–15 minutes (walk or stretch gently).
Rehydrate and refuel with a combo of carbs and protein to aid muscle repair. Studies show that combining carbohydrates and protein post-race aids faster recovery (NCBI Study on Endurance Recovery).
Rest well for the next few days, but light activity like walking or swimming will help blood flow and reduce soreness.

When you’re ready to run again, start slow — your body needs time to bounce back. Remember: recovery is where your next performance begins.

4. Top Tips for the Dublin Marathon

A few last-minute reminders to make your Dublin Marathon experience your best one yet:

Know the course:
Familiarize yourself with the official Dublin Marathon route map so you can plan your pacing

Hydration & fuel:
Stick to your fueling plan. Take gels and water at consistent intervals. Dublin weather can be unpredictable — layer up or wear something easy to shed.

Pacing:
Start conservatively. The first half should feel comfortable; the second half is where you cash in that patience.

Enjoy it:
The crowd support in Dublin is incredible — feed off the energy, smile for the cameras, and celebrate your hard work.

Irish Life Dublin Marathon on X: "The @IrishLife Dublin Marathon, Ireland's largest mass participation endurance event, celebrates the power of community through sport — with tens of thousands of runners, 120 charity

Quick Q&A

If you’re using gels, how many should you take — and when?

Aim for one gel every 30–40 minutes, starting around the 30-minute mark. Don’t wait until you hit the wall — stay ahead of fatigue. For most runners, that’s 4–6 gels for the full marathon.
Always take gels with a few sips of water, and only use gels you’ve practiced with during training.

Any clothing to avoid?

Avoid anything new on race day — this is not the time to test new shoes or gear. Stick to what’s worked during training.
– Skip cotton (it traps sweat and causes chafing).
– Choose light, moisture-wicking fabrics, and remember — you’ll heat up fast, so dress for it being about 10°C warmer than it feels at the start.

Final Word

You’ve put in the miles, the effort, and the discipline. Now it’s time to enjoy the race, soak in the atmosphere, and trust your preparation. Whether it’s your first marathon or your tenth — go out there, stay strong, and fuel your best with Bodyfirst Nutrition.

How much protein do you really need per day

15/10/202515/10/2025

In Nutritionby Tarf Bodyfirst

How Much Protein Do You Really Need Every Day?

Protein — The Foundation of Every Goal

Whether you’re lifting heavy, running miles, or just aiming to feel your best, protein is the nutrient your body relies on most. It supports muscle repair, energy, recovery, and immune function — and without enough of it, progress can stall.

But here’s the truth: most people aren’t getting as much as they think.

How Much Protein Do You Actually Need?

Protein needs vary from person to person depending on activity level and goals, but here’s a simple guide:

Lifestyle Type	Recommended Protein Intake
General health	0.8g per kg of body weight
Active / fitness-focused	1.2–1.6g per kg
Strength training / muscle gain	1.6–2.2g per kg

So, if you weigh 75kg and train regularly, aim for 120–150g of protein per day.

That may sound like a lot, but with the right balance of food and supplements, it’s very achievable.

When You Eat Protein Matters Too

It’s not just how much protein you eat — it’s when.
Distributing your protein evenly throughout the day helps your body absorb and use it more effectively.

Try this routine for optimal results:

Breakfast: 20–30g (eggs, Greek yogurt, whey smoothie)
Lunch: 30–40g (chicken, lentils, tuna)
Post-Workout: 25–35g (Bodyfirst Whey Protein shake)
Dinner: 25–30g (fish, tofu, cottage cheese)

High-protein meal example — chicken, eggs, lentils, tofu

Simple Ways to Hit Your Protein Goals

If meeting your target feels tough — we’ve got your back.
At Bodyfirst Nutrition, we’ve have a full range of clean, high-quality supplements to help you bridge the gap:

Whey Protein – Quick, smooth, and perfect post-workout.
Protein Bars – Ideal for busy days and travel.
Vegan Protein – 100% plant-based with complete amino acids.
Collagen & Aminos – Support joint, skin, and muscle recovery.

Combine these with balanced meals, and you’ll stay fuelled all day long.

The Bottom Line

Protein isn’t just for bodybuilders — it’s for everyone who wants to move, feel, and live better.
Start small, stay consistent, and watch how much your performance improves.

Explore Ireland’s trusted range of protein and wellness supplements at bodyfirst.ie.

Healthy lifestyle with Bodyfirst Nutrition protein supplements

13/10/202513/10/2025

In News, Lifestyleby Tarf Bodyfirst

Dublin Welcomes TRYKA Fitness Race

Dublin welcomes the fitness revolution: TRYKA’s inaugural event delivers pure adrenaline at the RDS

Last weekend, October 11–12, Dublin’s RDS Simmonscourt played host to an explosive display of athleticism and community spirit as the inaugural TRYKA fitness race burst onto the scene. For two days, over 5,000 athletes of all levels pushed their limits, testing their endurance and strength in the hybrid racing competition that lived up to all the hype.

Founded by Irish entrepreneur Brian Lee, TRYKA promised to be an accessible, community-first alternative to global competitors, and it delivered on that promise. The atmosphere was electric, with competitors and spectators alike fueling the energy in the “Tryzone”.

Cheers erupted throughout the RDS as participants navigated a grueling series of eight workout stations interspersed with intense running intervals.

Bodyfirst Nutrition owner, Ray Shah, was one of the MC’s for the event and competed in the race himself coming 2nd in his age group and 19th overall with a time of 58:26 in the solo men’s Pro 800 race.

A Race For Everyone

TRYKA’s biggest success was its ability to cater to every fitness level. Seasoned pros battled for podium spots in the challenging TRYKA 800, while others embraced the shorter, beginner-friendly TRYKA 500, which offers modified workouts and shorter runs. The event also featured a team-building Relay, with teammates pushing each other to the finish line in a true display of camaraderie.

This inclusivity was a recurring theme throughout the weekend, a testament to the event’s ethos. The TRYKA team, led by Brian Lee, made it clear that this was more than just a competition—it was about creating something positive and building connections. And the community responded, with participants supporting each other every step of the way.

Standout Performances And Inspirational Moments

The event was filled with incredible stories of determination and resilience:

Stacey Brady, a blind athlete, inspired many with her heroic performance. As one coach put it, she “didn’t let blindness define her limits – she redefined them”.
Father and son, Paddy (72) and Colin McDonnell (4o) completed the race together in under 59 minutes.
Lisa and Aoife O’Rourke set an unreal pace in the Women’s Pro Double with a winning time of 49:34

These stories highlight the true spirit of TRYKA—it’s not just about winning, but about pushing personal boundaries and drawing strength from the community.

What’s next for TRYKA?

TRYKA’s inaugural Autumn Race was a smashing success, setting the stage for a thrilling season ahead. The league will continue to grow over the next 12 months, with events across Ireland culminating in a Grand Finale in the Algarve in October 2026.

For those who missed out on the action, or for those who can’t get enough, the next race is already on the horizon. The TRYKA Winter Race 2 is scheduled to take place back in Dublin at the RDS Simmonscourt on January 31 and February 1, 2026.

If last weekend was any indication, the Irish hybrid fitness scene has found its new champion. TRYKA has officially arrived, and it’s here to stay.

10/10/2025

In Nutrition, Newsby Tarf Bodyfirst

Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

Crack Open the Power! Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

It’s World Egg Day, and we’re egg-cited to celebrate one of nature’s most perfect foods — the humble egg! Whether you like them fried, scrambled, poached, boiled, or whisked into pancakes, eggs deserve a standing ovation for how much goodness they pack into a tiny shell.

Let’s crack into why eggs are such a big deal for your body (and your taste buds).

1. A Little Egg, A Lot of Nutrients

One large egg has only about 70 calories, but it’s loaded with 6–7 grams of high-quality protein and over a dozen essential vitamins and minerals. That includes:

Vitamin B12 for energy and brain function
Vitamin D for strong bones
Choline, which helps your brain and nervous system stay sharp
Iron, zinc, and selenium — tiny minerals with mighty benefits

It’s basically a multivitamin in a shell!

2. Protein Powerhouse

Egg protein is one of the best kinds you can get. It contains all nine essential amino acids, the building blocks your body needs to repair muscles, make enzymes, and keep you feeling full.

That’s why athletes, gym-goers, and breakfast lovers alike all swear by their morning eggs — they fuel your day without weighing you down.

3. Heart-Healthy and Delicious

For years, eggs got a bad rap for cholesterol. But here’s the good news: research shows that for most people, eating eggs doesn’t raise heart disease risk. In fact, eggs can actually improve your HDL (“good”) cholesterol!

So go ahead — enjoy that golden yolk guilt-free.

4. Perfect for All Ages

From toddlers to grandparents, eggs are one of the easiest and most affordable ways to get quality nutrition. They’re soft, easy to cook, and can be added to almost any meal.

Scrambled eggs for breakfast? Classic.
Egg salad sandwich for lunch? Comfort food perfection.
Veggie omelet for dinner? Chef’s kiss.

5. Eggs Go With Everything

Think about it — there’s almost no dish that can’t be improved with an egg.

Add one to your ramen for extra protein.
Top your burger with a fried egg (you’re welcome).
Whip them into desserts, breads, and sauces.

Eggs are the culinary chameleons of the kitchen — endlessly versatile and always delicious.

6. A Global Favorite

World Egg Day isn’t just about breakfast — it’s about connection. Around the world, eggs play starring roles in cuisines from every culture:

Spanish tortilla
Japanese tamago sushi
Indian anda curry
French omelette
Mexican huevos rancheros

No matter where you’re from, everyone’s got their own “eggcellent” recipe to love.

So Let’s Celebrate!

Today, let’s raise our spatulas to this incredible little superfood. Whether you’re cracking a dozen for brunch or simply boiling a couple for a snack, remember — good things come in shells.

Happy World Egg Day!

How Much Creatine Should You Take Daily?

What the Research Shows for Daily Dosing

Maintenance dose

Loading phase: optional

Timing & form

So What Should You Do?

What the Latest Research Adds

Safety & Practical Notes

Final Word

Marathon Week Tips: How to Nail Your Dublin Marathon

1. Final Days Before the Marathon: Focus on Tapering and Recovery

2. Race Morning: What to Eat Before the Marathon

3. After the Marathon: Recover Smart

4. Top Tips for the Dublin Marathon

Quick Q&A

If you’re using gels, how many should you take — and when?

Any clothing to avoid?

Final Word

How Much Protein Do You Really Need Every Day?

Protein — The Foundation of Every Goal

How Much Protein Do You Actually Need?

When You Eat Protein Matters Too

Simple Ways to Hit Your Protein Goals

The Bottom Line

Dublin welcomes the fitness revolution: TRYKA’s inaugural event delivers pure adrenaline at the RDS

Crack Open the Power! Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

1. A Little Egg, A Lot of Nutrients

2. Protein Powerhouse

3. Heart-Healthy and Delicious

4. Perfect for All Ages

5. Eggs Go With Everything

6. A Global Favorite

So Let’s Celebrate!

(01) 8055911