Using supplements like Creatine, Whey Protein, and L-Arginine is common among those engaging in weightlifting for muscle building. Here's what research suggests about their use:

1. Creatine: It's typically safe and effective when taken at doses of 3-5 grams per day¹². This dose supports increased muscle performance, particularly in short-duration, high-intensity exercises. Creatine is generally well-tolerated and doesn't require a loading phase unless quick effects are desired².

2. Whey Protein: Consuming a protein shake in the morning and evening can complement your muscle building efforts. For someone weighing around 220 pounds (approximately 100 kg), a protein intake that includes two scoops of whey protein daily is within a reasonable range. It's generally recommended to consume about 1.6 to 2.2 grams of protein per kilogram of body weight for muscle gain. Thus, your intake of whey protein in addition to dietary protein sources seems appropriate¹.

3. L-Arginine: This amino acid is often used as a pre-workout supplement to potentially enhance blood flow and nitric oxide production. A typical dose is around 5 grams before workouts. While some studies suggest benefits in terms of increased blood flow, the evidence supporting significant performance enhancements is limited¹.

Overall, the combination of these supplements at the doses you mentioned should not constitute an excessive approach, provided your dietary protein intake remains within a balanced nutritional framework. However, always consider consulting with a healthcare provider or a nutritionist to tailor supplementation to your specific health needs and fitness goals.

Footnotes

1. Matthew Hall, "Creatine supplementation," PubMed, 2024. ↩ ↩² ↩³

2. Jose Antonio, "Common questions and misconceptions about creatine supplementation," PubMed, 2021. ↩ ↩²