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Creatine is an amino acid that is naturally produced by the body and can be obtained from some foods or a supplement. Creatine is found in the muscles and in the brain and may help improve exercise performance and promote muscle growth.

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Possible Benefits

  • May help you build muscle
  • May improve physical performance
  • May decrease skin aging
  • May boost strength 
  • May boost energy
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Required Equipment

Creatine supplement

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How to Do It

Consume the creatine supplement according to the manufacturer's instructions. 

Also, you can add foods such as seafood and red meat to your diet to get more creatine.

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Why it works

  • Our body transforms creatine into phosphocreatine and carries it to the muscles. There it can be used to obtain energy and increase performance during exercise. 
  • Creatine promotes the regeneration of adenosine triphosphate at times of peak exercise intensity. This is the main source of energy for the cells. 
  • Its use as a skin cream, combined with other compounds, can reduce sagging and wrinkles in the skin.
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Time Commitment

1-5 minutes  

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Suggested Frequency

According to the manufacturer’s instructions 

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Time of Day

30-60 minutes before exercise

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Possible Side Effects

It may cause constipation, nausea, and/or dehydration. 

It is recommended to consult a professional before consumption.

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  • Creatine is most useful for the most demanding and shortest exercises, such as weight lifting and fast running. 
  • As exercise duration increases, the effect of creatine decreases. 
  • Look for a supplement that includes other nutrients in addition to creatine. 
  • Be consistent with exercise to improve results.
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Supporting Studies and Articles

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  1. Creatine. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591 
  2. Creatine supplementation with specific view to exercise/sports performance: an update. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ 
  3. Does oral creatine supplementation improve strength? A meta-analysis. https://pubmed.ncbi.nlm.nih.gov/12485548/ 
  4. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. https://pubmed.ncbi.nlm.nih.gov/12546637/ 
  5. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. https://pubmed.ncbi.nlm.nih.gov/21394604/ 
  6. Scientific basis and practical aspects of creatine supplementation for athletes. https://pubmed.ncbi.nlm.nih.gov/15212742/ 
  7. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ 
  8. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/
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