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Creatine comes in various forms: powder, capsules and chews. Supplements like creatine should have a third party sports certification like NSF for Sport, which ensures the product contains no ...

That said, it's not a magic pill. 'Creatine monohydrate supplementation is not a magic powder that turns fat mass into muscle mass,' says Andreas Kasper, Performance Nutritionist at England Rugby.

Research has shown that supplementing with creatine monohydrate can slightly increase the amount of high-energy phosphates in the brain. This can buffer the accumulation of adenosine and ATP ...