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There are a lot of supplements out there that are hard to navigate. What is necessary and what is a waste of money?

I have worked in the fitness industry for over a decade and have worked for you.

I would immediately mention 2 supplements as perfectly useful, but not necessary.

Today it's about my favorite.


Creatine is the first and one of the most popular supplements in the fitness world. It has gained great popularity due to its ability to improve strength, muscle growth and physical performance.

Now it's going to get a bit nerdy, it's probably going to be short.

Creatine is already in our body, primarily in the muscles. It is formed by the conversion of amino acids in the liver and kidneys. It acts as an energy source during intense physical activity and is involved in the process of rebuilding adenosine triphosphate (ATP), which is the primary energy source for muscle contraction.

When consumed, it is stored in the muscles as creatine phosphate. During exercise or physical exertion, creatine phosphate is converted to creatine and releases a phosphate group, which helps to replenish ATP and provide the muscles with quick energy. This can increase the body's ability to perform short and intense training exercises, such as weight lifting or sprinting.

In short: You can lift heavier weights, more times and it gives better results.

In addition to that, many also find that creatine reduces muscle soreness and speeds up recovery after training.

Some studies suggest that creatine may have positive effects on the brain's cognitive functions, such as memory and concentration.

"How much should I take?"

The typical dose is 3-5 grams per day depending on how much muscle mass you have. If you have more muscle mass = you need more creatine.

"Am I gaining weight from it?"

Yes. But a different way than you think. Creatine draws fluid intramuscularly, that is, into the muscles. There is talk of 1-2 kg and that will only make the muscles appear nicer, so no - It makes you not fat.

"Does it work for me?"

My recommendation is to try it out for 1-2 months and track the progression. If you can see that your lifts are getting better, then it is highly likely that the creatine is working.

If not, then you may be one of the few 'non-responders' who have enough from nature or get it through diet.

It is one of the cheapest nutritional supplements available + it has the most well-documented effect. Try it by 👍