I use to take cheap mono as it seemed to work best for me although you do need to wait and build I up in your system.
I found that it best benefit for me was that it would postpone the aches after a workout stopping me having down days.
I would say have a look a kreatine or purple-k creatine I did notice when I tried that it was strong and seemed to work in a couple hours, I had dry lips and a bit of cotton mouth unless I drank excessive amounts of water so be warned, but that stuff was fast acting.
Yes and no; it is one of the few WADA-permitted ones that actually does anything, but I suspect it isn't anywhere near as hyped as supplements that make even less difference (betaine, BCAAs, brotein supplements themselves) to workouts and muscular output.
There's a reasonable likelihood that most people don't actually dose it correctly... it takes:
- 6+ weeks at 5g/day
- taking with carbs within 30 mins of consumption...
And even then most people won't lift heavy enough or train hard enough to notice.
So on that basis, it is a lot of work and consistency for not much overall gain.
gosh i am shocked that the extra miles of work you put in over the last few weeks have impacted in better times !!!