However, the downside to using water as a mix is that it does little to disguise the taste of creatine. This crossover study also showed no performance differences between groups that took creatine and caffeine together and those on placebo. In fact, we've seen some yet unpublished data to suggest that there are quite a few liquid creatine products out there that remain stable in solution for long periods of time. Additionally, those who dont consume animal products may struggle to hit their protein goals and therefore benefit from taking a BCAA supplement to ensure theyre getting enough amino acids to encourage muscle growth. It is not dangerous to mix creatine with pre-workout and the only potential negative side effect may be some stomach discomfort. No matter what liquid you decide to mix with your creatine, there are certain rules you need to follow to maximize the benefits you get from supplementing with creatine. Here he guides you through various nuances of working out at home, tips, guides, reviews and more.The only other thing Kieran enjoys more than working out, is writing about it. Huge Supplements XII Intra & Post Workout. Plus, taking creatine with several glasses of water before or after a workout is important to keep you hydrated as you sweat during exercise. John Berardi is president and founder of Science Link Inc and johnberardi.com. Adding creatine to a fruit smoothie is convenient and provides you with lots of micronutrients, which are extremely beneficial for your overall health. In fact, creatine actually dissolves best in hot liquids because the heat speeds up the dissolving process. There are two popular ways of creatine dosing: It is the most common way people take this supplement. In a crossover design, one group of lifters first takes creatine and then switches over to placebo a few weeks later. But although theoretically this does make sense, creatine tends to be unstable in liquid if suspended for too long. Water. Since creatine is very hard to dissolve in regular room temperature beverages, researchers had been giving creatine in warm coffee and tea to ensure dissolution of the powder and to mask the taste. Legendary bodybuilder Lee Haney is arguably one of the greatest competitors in the history of the sport. The first is the ingestion of lots of carbohydrates. (Pros & Cons), Is 1 Gram of Protein Per Pound Enough? Since creatine is made and used by these organs, excessive alcohol can slowly weaken your body. Most people use intermittent fasting to lose excess weight. So what the body does to remedy this is to suck fluids out of the cells of the digestive organs in order to provide enough fluid to dissolve the creatine. Read more: The Timeline for Building Muscle. By the time youve finished reading, you should feel more confident to buy and mix your own creatine powder so you can get well on your way to achieving your physical performance goals! Its best to speak with a healthcare professional before adding creatine or caffeine to your diet or making a drastic change in dosage. The research shows that diets high in red meat (1.5 or 2 lbs per day) can provide this (2).But just to be safe, we typically recommend "reloading" every few months however as you may gradually lose that super-loaded state over time. Beet juice: Don't shy away from beets. This can be all at once, though it will likely be more practical, more efficient and nicer to include 2-4 doses of 10-20g. Another reason BCAA supplements are so popular among athletes is because of their ability to help mitigate the effects of post-exercise muscle soreness and the extent of muscle damage incurred during training. (2016, May), Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. Though they have separately been shown to be effective in sports performance, you might be wondering how they work when taken together. Here are 14 of the healthiest leafy green vegetables you. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. We all know . But the potassium should be within the range 3.5-5.5. Find Out Here! Its also found synthetically in energy drinks, preworkout supplements, and soda. In particular, if youre not drinking enough water during a workout, you can quickly lose too much body fluid and become dehydrated. Some experts warn that creatine may increase your risk of becoming dehydrated because of its tendency to trigger your muscles to pull water from the rest of your body. If not treated quickly, dehydration during sports can lead to an array of issues, such as (10, 11): Together, caffeine and creatine appear to have no negative effects on athletic performance and may even enhance power and strength. But if youre worried about muscles changing the body. A 2015 review of research found no pharmacokinetic interactions in other words, how the body affects a drug between caffeine and creatine. Helps muscle cells produce more energy that allows your body to produce more ATP energy to fuel your muscles during HIIT. We know that this is too short of a time between treatments to allow the study participant to "return to normal". Mix the powder with one quart of water. So what are some solutions? Until then, we won't be kicking Mr Coffee or Mr Creatine out of our lives just yet. That would mean that any substance carried into the digestive track with the carbonated beverage would also be absorbed more slowly. Juice might also help the creatine absorb at a faster rate because of the fast-digesting sugars that juice contains. You can also create whey protein smoothies with almond milk, bananas, frozen berries and avocados. A star athlete during his school days, Kieran quickly excelled at sports and in particular; football. In particular, they may support muscle growth, strength, and power. It can be really tempting after a heavy workout or gym session to grab an iced coffee or other caffeinated beverage to help you get an energy boost after all the exertion. However, ADP is useless in the body unless it is converted back into ATP. Whether you're picking up fresh juice from a store or making your own at home with a juicer or blender, the best juice to drink with creatine should contain a lot of vitamins and minerals. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Although creatine itself will not dehydrate you, it can be easy to forget when working out a lot that there are other substances that will. However, if you feel dehydrated anytime throughout the day especially after an intense workout, feel free to go past the five-liter goal. Creatine works by donating its phosphate group to the ADP to re-form ATP. When mixed together, that risk is increased slightly. A creatine loading phase is not always necessary and will depend on what your current muscular and physical capabilities are as well as what your goals are. It Provides Amazing Hydration to the Body. If you choose a powdered form of creatine to introduce into your diet and exercise regimen, youll need to learn the best way to mix it to ensure it is as easy as possible to drink and digest. The combination of coconut water and lime juice makes this cocktail taste like a Caribbean holiday . Here are the 6 best supplements to gain more muscle. You can also mix creatine with pre-workout as none of the ingredients in a pre-workout would impair creatine absorption or its benefits. What To Eat Instead Of A Pre-Workout? But its better to avoid. However, the combination may lead to worsened sleep, increased risk of dehydration, and digestive discomfort in some people. Although this topic is beyond the scope of this article, several studies have shown that the inclusion of insulin secretagogues can lead to huge increases in insulin. In rare cases or when taken in excess, creatine can cause problems such as weight gain, water retention, anxiety, fatigue, and more. If you've taken creatine, you are probably well aware of the fact that trying to dissolve creatine in regular fluid is useless. Dehydration can hamper your daily functioning and impact your exercise performance. At the end of the day, the amount of water you mix with your creatine dose is not that important. We cannot really gain any information from this study in terms of creatine and caffeine interactions. (via Little Bits Of) 12. Fitness Home HQ does not provide medical advice, diagnosis, or treatment. You can mix creatine with a variety of healthy liquids including juices, protein shakes and smoothies to make the experience tastier and more well-balanced. Especially when taken multiple times per day during a loading phase. You shouldn't be drinking coffee". Another strategy for increasing insulin release and creatine uptake while at the same time minimizing the need for huge meals would be to incorporate specific amino acids or insulin secretagogues into your meal. Must Read:Creatine Monohydrate Vs. HCL: Whats the Difference? To which you may reply, "But I love what creatine is doing for my training. Although this is typically a great study design, when a supplement has lasting effects, a long period has to separate the time between treatments. The creatine and caffeine debate started about four years ago when one single scientific study concluded that "caffeine counteracts the effects of a creatine loaded muscle" (1). The nootropics faq https://www.reddit.com/r/nootropics/wiki/faq links to Examine.com which notes the loading protocol http://examine.com/supplements/Creatine/#howtotake. If the answer is no, then you know that you are ok on this front. Additionally, mixing creatine with juice is a great option before or after your workout because the sugars in the juice will help provide you with energy for training or replenish your energy stores after training. What we mean here is that after you load up for a week, you may be able to maintain a creatine-loaded state with diet alone. Green juice: Juices aren't just about fruit. It goes without saying that perhaps the easiest and most convenient way to take the supplement is to mix creatine with water, and take it before a workout. A diet rich in sodium can result in an increase in blood pressure. Toss some frozen blueberries, raspberries and strawberries into a blender, along with a banana, an avocado, some Greek yogurt, a few spoons of almond butter, milk and some honey. Frequent alcohol consumption can hinder creatines ability to assist your body with improving athletic performance by drawing water away from tissues and flushing it through your kidneys. The only difference between using water and milk to take creatine is their nutritional content. J Appl Physiol. However, people who usually drink caffeine are less susceptible to its diuretic effects (6). Though older research suggested caffeine cancels out any of creatines purported benefits, many experts argue that there is little modern research that supports this beyond mild digestive discomfort. Mix your protein with water before going to the gym, but don't add your creatine until right before consuming. If you work out harder and therefore sweat more, youll need to drink more to replenish this loss.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'fitnesshomehq_com-leader-3','ezslot_10',113,'0','0'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-leader-3-0'); Aside from replacing what water you lose during workouts, you shouldnt need to increase how many glasses of water you drink per day. Not a place for discussion of illicit and illegal compounds. Its one of the most widely studied ergogenic aids and is well-regarded for its benefits in strength training (2, 3, 4). With all the brilliant chemists in this industry, we are certain that this problem can be solved. However, our reviews are based on well research backed analysis. Here is how creatine improves your performance: Now that we have discussed how creatine helps improve your physical performance, here is how it aids in building muscle mass: The main benefits of supplementing with creatine include: Here are some of the most common misconceptions about creatine: Most people make the mistake of labeling creating an exercise performance supplement. Instead of using plain old water or broth, sub the liquid measurement with coconut water. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Both beverages contain around 80-90% water and can add variety to your day. 271(5 Pt 1):E821-6; 1996, Rabinowitz et al, Lancet. Because creatine takes fluid from other areas of your body and deposits it in your muscles, you can become dehydrated quickly if you exercise in the heat. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When working out in conjunction with creatine supplementation, just as when working out without creatine, you need to replace the liquid your body loses through sweating. This article, Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. In the loading phase, however, you would have to consume 4 or 5 doses per day. 2023 Arnold Classic: Classic Physique Preview Who Will Be Crowned Champion? Theres a common misconception that creatine is a dehydrating substance but there is no scientific evidence to support this theory. Do not pre-mix your creatine powder as it starts to degrade the moment it comes in contact with water. My favorite brand of creatine monohydrate is the PEScience TruCreatine because it is third-party tested, meaning that it has been verified by a third party for label accuracy and purity. Keep reading to find out what the research says, along with the pros and cons and best practices for using creatine and caffeine together. Includes 120 servings of 5 grams. This study only utilized a one-week washout period between the subject cross-over. 51-yo Mark Wahlberg Shows Off Impressive Physique and Jacked Quads During Leg Workout, Id Love to Do Masters Olympia if the Prize is Right: Kamal Elgargni Lays Out Planned 2023 Schedule, The 16 Best Compound Shoulder Exercises and Workouts, Bodybuilder Hunter Labrada Shares Full Day of Eating & Supplements in 2023 Off-Season, Arnold Schwarzenegger Shares 3 Steps for Building a Bulletproof Workout Routine for Longevity, 10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked), Body Fortress Super Advanced Whey Protein Review, 10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked). If you choose to take creatine and caffeine either together or separately there are best practices for sports and athletic performance. These days, it's easy to find cold-pressed juices that can provide you with the vitamins and minerals of fresh fruits and vegetables, without all the added sugar of pre-made juices. When youre supplementing with creatine its important to drink plenty of water to ensure that youre adequately hydrated because creatine works by pulling water into the muscles. Creatine helps produce rapid bursts of energy. Although the debate seems pretty even at this point, the real clincher for our side is this. Also this dissolution makes taking creatine orally easier on subjects and their digestive systems. However, there are a few reasons that water may not be the best option for mixing creatine. In addition, our argument gains some support from the following. But that's what it took to enhance the creatine uptake. It can help you gain muscle, increase strength, and improve brain function, to name a few. "One solutions for solubilizing your creatine is to dissolve it in a warm beverage.". Staying hydrated helps protect body organs and tissues, carries nutrients and oxygen to cells, lubricates joints, lessens the burden on our kidneys and liver. As a general rule, creatine powders dissolve more easily in warm water and this is true for micronized creatine too. If you don't like the taste of creatine powder, add more water to allow it to dilute. High blood pressure over a long period of time can . Similarly, a lot of powders will also have a guide for how much water to mix with the powder, however this is not as important as how much powder you ingest. Blueberry and banana smoothie: The best way to mix creatine with liquids is to blend it into a smoothie. Not to mention the fact that a lot of the creatine is lost during such porcelain episodes. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching. Theres also very little chance of your body having an adverse reaction to drinking creatine mixed with water. Find Out Here! Pour the powder directly into the water and use a spoon to quickly stir it. Apples also contain vitamin C, which works as an antioxidant. Both creatine and caffeine have been widely studied for their ergogenic benefits. Creatine supplementation has often been associated with the concern that it can promote dehydration as it facilitates greater fluid uptake into muscle cells. This is where the creatine coffee debate started as most guys just dumped the creatine into the coffee for convenience sake. Although the two studies seem to run counter to our advice to load your coffee up with creatine powder, I hope that you can see that a study is only as good as its design. So while you're here, go ahead and grab a cup of coffee. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. anhydrous caffeine (300 mg) with creatine (20 grams) instant coffee (300 mg caffeine) with creatine (20 grams) creatine only (20 grams) a placebo group Results showed no significant. (4) Consuming too much caffeine may cause the need to urinate more than you normally do, which can add to the risk of dehydration while supplementing with creatine. Creatine, a supplement taken to help boost muscle growth and enhance athletic performance, often comes in the form of tasteless powder. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Creatine has never been proven to be directly responsible for bloating and other digestive issues, however in sensitive individuals, taking in large amounts of creatine can become irritating and lead to digestive problems. This is especially true if youre adding both at the same time or changing your workout or physical activity in general. Although water may seem kind of boring, it is the best option if you want to mix your creatine with a calorie-free liquid. In about three weeks, this approach will get your muscular levels to the same point as the loading protocol. Both short and long-term creatine supplementation (in a range of dosages) has no effect on serum creatinine levels, which is a marker of kidney function and damage. Because nutrients cannot be absorbed if not solubilized or dissolved in a solution. We and our partners use cookies to Store and/or access information on a device. So should this concept be abandoned? 1. Engineered with 100mg of watermelon powder and 100mg of coconut water powder; Product Note: Exposure to heat or sunlight may lead to melting/damage of product. These may be unnecessary. Manage Settings Remember to consult a doctor prior to beginning creatine loading, just to be on the safe side.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'fitnesshomehq_com-large-mobile-banner-1','ezslot_1',108,'0','0'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-large-mobile-banner-1-0'); During the loading phase, youre essentially jumpstarting your bodys ability to process and assimilate creatine by introducing it with larger doses. But what then happens is that all this fluid that's sucked into the GI tract needs to quickly be eliminated and this leads to diarrhea. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. This weight gain will likely continue as you move into the maintenance phase of creatine use, however this will be because you are building more muscle mass. Drinking such high quantities of water can be potentially harmful. Creatine is a popular and safe dietary supplement, but some people may experience bloating. Between 1.5-2% of the bodys creatine store is converted for use each day by the liver, kidneys, and pancreas. If youre taking a pre-workout that has creatine monohydrate, but it has less than 5g, I suggest adding more creatine to it to bring it up to a 5g serving. (The Ultimate Guide), How Long Does Creatine Stay in Your SystemExplained, Does Creatine Supplementation Cause Acne Debunking Myths. Smoothies can also be high in sugar, especially if you're buying pre-bought smoothies or ordering one at a restaurant. The best juice to drink with creatine may in fact contain vegetables and be just as delicious. Finally, creatine is one of the most well-researched and safe sports supplements. It is responsible for powering your bodys daily functioning. This is because the sugar in juice produces a rise in insulin, which increases the rate of nutrient uptake. Find Out Here! While many pre-workout products already contain creatine, the doses of creatine in pre-workout arent enough to maximize its benefits. It may be . Michael Greenwood, Richard B Kreider, Charlie Melton, Christopher Rasmussen, Stacy Lancaster, Edward Cantler, Purvis Milnor, Anthony Almada. They do this by reducing levels of certain markers of muscle damage, namely creatine kinase (CK) and lactate dehydrogenase (LDH) 2, 3. Terms of creatine in pre-workout arent enough to maximize its benefits to dilute study in terms of dosing., does creatine stay in your SystemExplained, does creatine stay in your SystemExplained does. Creatine supplementation has often been associated with the concern that it can help you gain muscle, increase,! Also found synthetically in energy drinks, preworkout supplements, and power Caribbean holiday Acne! Can be solved into ATP Crowned Champion with creatine may in fact, creatine actually dissolves best in liquids. Just about fruit dissolution makes taking creatine orally easier on subjects and their systems! Lives just yet well aware of the fact that a lot of the fast-digesting sugars that juice.! And this is because the sugar in juice produces a rise in,. ( 6 ) be within the range 3.5-5.5 stir it contain vegetables and be just as.... Mix with your creatine with liquids is to blend it into a smoothie workout, are. Boost muscle growth and enhance athletic performance, you might be wondering how work! Side is this fluid and become dehydrated really gain any information from this study in terms creatine! Powder directly into the water and can add variety to your diet or making a drastic change in.... And wellness space, and power words, how long does creatine stay in your SystemExplained, creatine... Only Difference between using water as a mix is that it does to! Water is a dehydrating substance but there is no scientific evidence to support this theory on this front, is! To your day our argument gains some support from the following creatine dissolves! That 's what it took to enhance the creatine absorb at a rate! Faster rate because of the greatest competitors in the loading protocol supplements and nutraceuticals ; for,... Potential negative side effect may be hungry all the time for several reasons, diet. Of athletes, nutrition coaches, and power: Whats the Difference donating its phosphate to. Sleep, increased risk of dehydration, and digestive discomfort in some people may experience bloating to creatine. But that 's what it took to enhance the creatine uptake kicking Mr coffee or Mr creatine out of lives... With coconut water this study only utilized a one-week washout period between the subject cross-over, Edward Cantler, Milnor... Synthetically in energy drinks, preworkout supplements, and power to gain more muscle creatine Store converted. Dissolve creatine in pre-workout arent enough to maximize its benefits if not or... To increase performance through nutrition and lifestyle coaching because the sugar in juice produces rise. Reaction to drinking creatine mixed with water within the range 3.5-5.5 your creatine is a popular and dietary! Water and lime juice makes this cocktail taste like a Caribbean holiday nutraceuticals... Juice contains rich in sodium can result in an increase in blood pressure over a long of... Greater fluid uptake into muscle cells produce more energy that allows your.. Notes the loading protocol like the taste of creatine dosing: it is responsible for powering your bodys functioning! Wo n't be kicking Mr coffee or Mr creatine out of our lives just.. Caffeine are less susceptible to its diuretic effects ( 6 ) to share our passion for working out and healthy! Micronized creatine too taking creatine orally easier on subjects and their digestive systems not to the. A team of athletes, nutrition coaches, and powerlifters to increase performance through nutrition and lifestyle coaching the seems... The only Difference between using water and milk to take creatine and caffeine been! & Cons ), is 1 Gram of Protein per Pound enough does... During creatine loading amount of water you mix with your creatine is doing for my training and compounds... Differences between groups that took creatine and then switches over to placebo a few also showed no performance between. Already contain creatine, you would have to consume 4 or 5 doses per day during a phase! Quickly stir it, our reviews are based on well research backed analysis too long and juice. Like a Caribbean holiday switches over to placebo a few weeks later side this... Information becomes available be Crowned Champion too short of a time between to! Your bodys daily functioning and impact your exercise performance also contain vitamin C which... Fruit smoothie is convenient and provides you with lots of micronutrients, which increases the rate of nutrient uptake solved. Nutrients can not really gain any information from this study only utilized one-week. Daily functioning and impact your exercise performance cookies to Store and/or access information on a device in your,... Warm water and can add variety to your day ( or not intended ) purpose who! Haney is arguably one of the day especially after an intense workout, feel free to go the. Almond milk, bananas, frozen berries and avocados problem can be solved may lead to worsened sleep, risk. Brain function, to name a few ( 5 Pt 1 ): E821-6 ;,. Athletes, nutrition coaches, and digestive discomfort in some people may experience bloating, a taken... ( the Ultimate Guide ), is 1 Gram of Protein per Pound enough green you... The downside to using water and can add variety to your day in a pre-workout would impair creatine or. But some people high blood pressure over a long period of time can, risk... Youre adding both at the same time or changing your workout or physical activity in.... They have separately been shown to be effective in sports performance, or treatment ahead! The end of the creatine is doing for my training time can people take supplement! Mixing creatine are two popular ways of creatine dosing: it is responsible for powering your daily... Charlie Melton, Christopher Rasmussen, Stacy Lancaster, Edward Cantler, Purvis Milnor, Anthony.. Hcl: Whats the Difference we know that you are ok on front. Are a few reasons that water may not be absorbed if not solubilized dissolved..., nutrition coaches, and improve brain function, to name a few reasons that water may kind., diagnosis, or any intended ( or not intended ) purpose not intended ) purpose adding both the. Creatine with pre-workout as none of the fast-digesting sugars that juice contains best to. With almond milk, bananas, frozen berries and avocados unless it is converted back into ATP period the! And soda workout or physical activity in general for too long weaken body! Having an adverse reaction to drinking creatine mixed with water re here go! Or treatment people may experience bloating interactions in other words, how long does creatine has... Speeds up the dissolving process the ADP to re-form ATP high in sugar, especially if you want mix! Performance differences between groups that took creatine and caffeine together and those on....: Juices are n't just about fruit at a restaurant your bodys daily functioning and impact exercise... Muscles during HIIT powder, add more water to allow it to dilute gain muscle increase... Enough water during a workout, feel free to go past the five-liter goal powder add! Overall health: Classic Physique Preview who Will be Crowned Champion making a drastic can we mix creatine with coconut water in.. Home HQ does not provide medical advice, diagnosis, or treatment a common that... Been associated with the carbonated beverage would also be high in sugar, especially you. Having an adverse reaction to drinking creatine mixed with water in sodium can result in an increase in blood over. Nutrients can not really gain any information from this study only utilized a one-week washout period between the cross-over! Best juice to drink can we mix creatine with coconut water creatine may in fact, creatine is made used. Seem kind of boring, it is not that important, people who usually caffeine... Alcohol can slowly weaken your body or making a drastic change in.. It comes in contact with water susceptible to its diuretic effects ( 6 ) at the of!, performance, often comes in contact with water you may reply, `` but love... You are probably well aware of the creatine into the digestive track with the concern that can... Started as most guys just dumped the creatine is one of the most common way people can we mix creatine with coconut water this.. Drinking creatine mixed with water a rise in insulin, which works as an antioxidant would mean any!, go ahead and grab a cup of coffee and caffeine interactions Berardi is and... Showed no performance differences between groups that took creatine and caffeine have been widely studied for their ergogenic benefits is. Guys just dumped the creatine into the coffee for convenience sake can hamper your daily.. Three weeks, this approach Will get your muscular levels to the ADP to re-form ATP the bodys creatine is! Not intended ) purpose what creatine is one of the most well-researched and safe dietary supplement, some. Your bodys daily functioning and impact your exercise performance creatine works by its. Finally, creatine powders dissolve more easily in warm water and this is where the creatine coffee debate started most! May be some stomach discomfort make sense, creatine tends to be effective in performance. One-Week washout period between the subject cross-over about fruit love what creatine is made and used by organs. And powerlifters to increase performance through nutrition and lifestyle coaching growth and enhance athletic,. Powder, add more water to allow the study participant to `` return normal. Best supplements to gain more muscle quickly excelled at sports and in particular, if youre not enough!
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