Add 'Creatine 101: how and why to Add it to your Supp Stack'

Creatine-101%3A-how-and-why-to-Add-it-to-your-Supp-Stack.md

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+<br>Hot Tub vs. Sauna: Which is Better for Immunity? Are Your Joints 'Popping'? BIG RAMY WINS THE 2021 OLYMPIA! With the right plan and the right discipline, you can get seriously shredded in just 28 days. Talented stars, killer physiques. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Everything you need to know about this important mass-gain supplement. Creatine is one of the, if not the most, popular sports supplements in the world for mass gain. Surveys performed on creatine use in athletes indicate that more than 40% of athletes in the National Collegiate Athletic Association use it, and that athletes from about 20 different NCAA sports reportedly use it. Its use in power-sport athletes may be even more prevalent, with up to about 75% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement.<br>
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+<br>And a survey of gym/health club members conducted in 2000 reported that about 60% of members are creatine users. But why is it so popular among athletes and gym-goers? Quite simply because it works, and it works well. Literally hundreds of studies have been done on creatine showing its effectiveness for increasing muscle strength, muscle power, muscle size, overall athletic performance, and even enhancing certain areas of health. Creatine is a nonessential dietary protein-like compound found in high abundance in meat and fish. It is synthesized in the body, primarily in the liver, from the three amino acids, arginine, glycine, and methionine. Muscle tissue does not produce creatine, and therefore it must take up creatine from the bloodstream. Once inside muscle cells,  [libido booster](https://monikamalinowska.pl/witaj-swiecie/) creatine gets a high-energy phosphate attached to it, and is then known as phosphocreatine (PCr) or creatine phosphate. It is this high-energy molecule that is one of the most critical components of creatine’s beneficial effects in the body.<br>
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+<br>That’s because creatine donates its high-energy phosphate to create ATP (adenosine triphosphate), which is used by the muscle for the rapid energy it needs for muscle contraction, such as during weightlifting. Having more PCr in muscle cells means more ATP can be rapidly produced during exercise, which can lead to gains in strength, power, speed, and muscle growth. Numerous studies have reported significant improvements in one-rep max strength of subjects taking creatine. For example, Belgian researchers reported in a 1997 issue of the Journal of Applied Physiology that untrained subjects taking creatine while following a 10-week weight-training program increased their one-rep max on the squat by 25% more than those taking a placebo while following the same program. A 1998 study by University of Nebraska (Omaha) researchers found that trained collegiate football players taking creatine while following an eight-week weight-training program gained a 6% [increase](https://www.deer-digest.com/?s=increase) in their one-rep bench press strength, while those taking a placebo experienced no strength gains at all.<br>
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+<br>A review on creatine printed in the Journal of Strength and Conditioning Research reported that out of 16 studies investigating the effects of creatine on one-rep max strength, the average increase in strength was about 10% more in those taking creatine as compared to those taking a placebo. Studies also show that creatine enables subjects to complete more reps with a given weight. University of Queensland (St. Lucia, Australia) researchers reported that competitive powerlifters taking creatine while preparing for a competition increased the number of reps they were able to complete with 85% of their one-rep max by 40%,  [Prime Boosts Supplement](https://lunarishollows.wiki/index.php?title=Love_Bodyweight_Workouts) while those taking a placebo experienced no change in the number of reps they were able to complete with the same weight. In the 2003 review paper discussed above, the researchers determined that out of the 16 studies, the average increase in reps performed while taking creatine was about 15% more than those taking a placebo.<br>
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+<br>There are a plethora of studies showing that creatine significantly [Prime Boosts](https://mediawiki1334.00web.net/index.php/How_To_Build_Muscle_On_A_Bully_Pitbull) muscle growth. The University of Queensland researchers found that the powerlifters taking creatine gained an average of more than 6lbs of lean bodyweight, with some subjects gaining as much as 11lbs of lean bodyweight in less than four weeks, while those taking a placebo had no change in bodyweight at all. Since creatine supplementation likely does not increase bone mass or organ mass, the increase in lean bodyweight is more reasonably the result of a gain in muscle mass. A study by researchers at Southern Illinois University at Carbondale reported in a 2000 issue of Medicine and [Science](https://sportsrants.com/?s=Science) in Sports and Exercise found that trained weight lifters taking creatine gained almost 5lbs of lean bodyweight in six weeks, while those taking a placebo experienced no change in bodyweight. Most of the studies performed on creatine indicate that supplementing with it significantly enhances athletic ability due to its ability to produce higher muscle force and power during short bouts of exercise.<br>