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2. Supports many other functions in muscles

Creatine is a popular and effective supplement for adding muscle mass (1Trusted Source, 4Trusted Source).

It can alter numerous cellular pathways that lead to new muscle growth. For example, it boosts the formation of proteins that create new muscle fibers (12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

It can also raise levels of insulin-like growth factor 1 (IGF-1), a hormone that promotes increases in muscle mass (12Trusted Source, 13Trusted Source).

What’s more, creatine supplements can increase the water content of your muscles. This is known as cell volumization and can quickly increase muscle size (15Trusted Source, 17Trusted Source).

Additionally, some research indicates that creatine decreases levels of myostatin, a molecule responsible for stunting muscle growth. Reducing myostatin can help you build muscle faster (18Trusted Source).

Summary Creatine can stimulate several key biological processes that lead to
increased muscle growth and size.

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3. Improves high-intensity exercise performance
Creatine’s direct role in ATP production means it can drastically improve high-intensity exercise performance (1Trusted Source, 2Trusted Source, 19Trusted Source).

Creatine improves numerous factors, including (6Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source):

strength
ballistic power
sprint ability
muscle endurance
resistance to fatigue
muscle mass
recovery
brain performance
Unlike supplements that only affect advanced athletes, creatine benefits you regardless of your fitness level (25Trusted Source, 26Trusted Source).

One review found that it improves high-intensity exercise performance by up to 15% (2Trusted Source).

Summary Creatine is the world’s most effective supplement for high-intensity
sports. It offers benefits regardless of your current fitness level.
Buy

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Creatine powder Supplements

Helps muscle cells produce more energy. ... Supports many other functions in muscles. ... Improves high-intensity exercise performance. ... Speeds muscle growth. ... May help with Parkinson's disease. ... May fight other ne...

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