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Creatine: It Works!

I don’t use too many supplements these days, it’s easy to believe the hype and spend loads of money on supplements that don’t really produce results.  However there are a few that are definitely worth your hard earned money,  Creatine is one of them. Take a look at this study:

Creatine Prevents Losses In Strength And Muscle Size During Immobilization:

Muscle mass, strength and endurance decrease rapidly during immobilization following an injury or surgery. Creatine monohydrate boosts muscle size and strength in athletes, older adults and people suffering from degenerative diseases. Canadian researchers, led by Adam Johnson, found that creatine supplements (5 grams, four times per day) prevented muscle deterioration in young men with arms immobilized in plaster casts for two seven-day periods. Casting without creatine caused a 3.7 percent decrease in muscle mass, a 21.5 percent decrease in strength and a 43 percent decrease in muscle endurance. During creatine supplementation, muscle mass actually increased slightly, while strength and muscle endurance decreased by only 4.1 percent and 9.6 percent, respectively. Creatine monohydrate supplements prevent large losses in muscle mass, strength, and endurance in cast-immobilized limbs in young men. (Journal Strength Conditioning Research, in press; published online in January 2009)

Now you can bank on those kind of results!  Don’t bother wasting your money on the expensive stuff loaded with sugar either, a 500g tub should only cost you $15 bucks or so.