Creatine is the most-studied supplement in sport nutrition and the most misdescribed. What the position stands actually say, what loading is for, and what it will not do.
There is a measurable threshold at which fluid loss starts costing you performance, and a point at which water alone stops being the right answer. Both are more specific than the usual advice.
Magnesium is widely sold as a sleep aid. The meta-analysis behind that reputation is smaller and less certain than the marketing suggests. Here is what it actually found.
The pairing has a real mechanism behind it and one frequently-cited three-year trial. It also has a systematic review that found the wider evidence does not hold up consistently. Both belong in the same article.
