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Increases phosphocreatine stores; rapid ATP regeneration, enhances strength, power, muscle mass, cognitive function
5g/day (maintenance) or 20g/day x 5 days (loading)
Creatine monohydrate, creatine HCl, creatine ethyl ester
Works synergistically with:
Red meat; Fish
May increase creatinine levels (false kidney concern); May worsen kidney disease
Kidney disease; Bipolar disorder (may trigger mania)
Most researched supplement; safe and effective; monohydrate is gold standard; improves strength, power, cognition; vegetarians benefit most
This information is for educational purposes. Always consult with a qualified healthcare provider before starting any new supplement protocol.
Glutathione precursor; mucolytic agent; antioxidant; supports detoxification and respiratory health
Increases alpha brain waves, modulates GABA/dopamine/serotonin; promotes relaxation without sedation
Primary fuel for enterocytes and immune cells; supports gut lining integrity, reduces intestinal permeability