Issue #3: The Truth About Creatine

Science, Benefits, and Optimal Usage

Today we're examining one of the most studied supplements in sports nutrition: creatine monohydrate. With over 500 peer-reviewed studies backing its efficacy, creatine stands as the gold standard for performance enhancement.

How creatine works in muscle cells to produce ATP

Key Benefits Backed by Science:

• Increases power output by up to 15%

• Enhances muscle volume and hydration

• Improves cognitive function

• Accelerates recovery between sets

📊 Research Highlight: A meta-analysis of 22 studies showed that creatine supplementation, when combined with resistance training, increased strength gains by an average of 8% compared to training alone.

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Recipe of the Week: Creatine Loading Smoothie

Macros per serving:

• Protein: 38g

• Carbs: 45g

• Fat: 8g

Ingredients:

• 1 scoop chocolate whey protein

• 5g creatine monohydrate

• 1 banana

• 2 dates

• 1 cup almond milk

• 1 tbsp cocoa powder

• Ice to taste