She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust. Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times.
She knows fads from fundamentals and curates science-backed, expert-recommended solutions. In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context. Editorial Philosophy I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. Creatine helps your body produce more energy (ATP), allowing your muscles to work better during short, intense exercises like weightlifting or sprinting. “This extra energy helps you train harder and recover faster, leading to better progress over time. Among the different types of creatine, creatine monohydrate is the most popular” Nutritionist Dr Rohini Patil tells Health Shots.
Subject expertise With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.
It is safe and very effective, even when used for several years, according to a study published in Ophthalmology.
When used correctly, creatine can help increase muscle size, strength, and workout performance. Drink plenty of water while using this supplement, as it may cause water retention in your muscles. Beyond building muscle, research shows other benefits of protein. You can take it after workouts, between meals, or as a quick meal replacement. This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
The recommended dose is 3 to 5 grams each day, and you can take it with or without food. A 2019 study published in Nutrients found that women who added 40 grams of whey protein to their daily diet had less abdominal fat compared to those taking different protein supplements .
“For the best results, many people take it around their workouts, either before or after” says the doctor. “For the best results, aim for 20–30 grams per serving, one to two times each day” suggests the expert.
