This white powder improves performance

Creatine is a natural amino acid commonly found in meat products and, also, produced in small amounts inside the human body. Nearly all (95%) of body creatine is stored in muscle cells where it is used to fuel short duration, high-intensity activities like sprinting, jumping, and weight training [1-3, 7, 11-15, 40, 41]. There have been numerous studies reporting beneficial effects of creatine supplementation, particularly when resistance training is included during supplementation.

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The Optimal Rate of Weight Loss

Weight loss presents an interesting dilemma. When done appropriately, weight loss can result in improved body composition while maintaining or increasing performance [1]. However, when done inappropriately, weight loss can increase stress [2], impair muscle recovery and athletic performance [1-6], and can potentially result in more serious health complications [4, 6].

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