If you’re looking to build muscle, two supplements consistently get the expert stamp of approval: protein powder and creatine. Creatine, in particular, is one of the most analyzed supplements around, with studies showing it speeds up recovery and supports muscle growth. But new research is challenging its long-held reputation, raising questions about just how effective it really is.
The study, published in Nutrients, followed 63 people ages 18 to 50 with a BMI of 30 kg or less through a 12-week resistance-training program.
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