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When used in combination with regular weight training, it has been shown to support athletic performance and power. investigated the effects of creatine monohydrate, creatine + beta-alanine, or placebo in conjunction with ten weeks of training. "Creatine is a quick way to add muscle, but not without some water weight, too," Carolyn Brown, R.D., a nutrition counselor at Foodtrainers. Shop pre-workout, post-workout, fat burners, protein powder, multivitamins, and more at Legion. Conclusion. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market. It's the best time to stock up on that one supplement you can't be without. Our Micronized Creatine Powder is made with Creapure, a creatine monohydrate known for its exceptional purity and potency. 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