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Updated: May 6, 2020

Found naturally in fish & meat

Also produced in the liver & kidneys

Creatine stored in skeletal muscle helps regenerate ATP

ATP = the body's energy currency

Most effective for high intensity and explosive activities like sprinting, jumping, and powerlifting

Can increase lean muscle mass, but also increases intracellular water accumulation (water retention)

May help protect the brain from traumatic brain injury & neurodegenerative conditions (i.e. Parkinson's)

What to take:

Creatine Monohydrate

(with NSF Certified for Sport or Informed Choice 3rd party testing)

How to take:

5g post-workout

(with a post-workout snack/meal that includes carbs + protein)

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