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Creatine is one of the most popular and widely researched supplements in the world of fitness and sports. But beyond the gym, its benefits extend to various areas of health, performance, and cognitive function. In this article, we will explore the many benefits of creatine supplementation, backed by scientific evidence and real-world applications.


What is Creatine?
Creatine is a naturally occurring compound found in small amounts in certain foods (like red meat and fish) and is also synthesized by the body. It plays a key role in producing energy during high-intensity exercise by helping regenerate adenosine triphosphate (ATP), which is the primary energy currency of cells.
When supplemented, creatine increases the phosphocreatine stores in muscles, allowing for more ATP production during short bursts of intense activity like sprinting or lifting weights.


1. Enhanced Exercise Performance
One of the most well-known benefits of creatine supplementation is its ability to enhance physical performance, particularly during activities that require short bursts of energy. Studies show that creatine can improve strength, power, and muscle endurance during high-intensity exercise. A 2017 study published in The Journal of Strength and Conditioning Research demonstrated that creatine supplementation improves performance in exercises such as sprinting, weightlifting, and jumping.
thehealthandfitnessstore.com/the-power-of-creatine-a-comp...

This spreadsheet shows information not included in the quick reference guide. There are more food items, nutrient data, an amino acid profile used to assess protein completeness, and information on refuse of animal proteins.

The updated revision 1.1 now includes pork, grains, soy products, and a few other plant-based foods. Also, purchasing weights were updated to include refuse (shells, bone, et cetera) for easier reference while shopping and preparing meals.

Portion size is based on three criteria:
• at least 30g protein
• at least 3g leucine
• sufficient quantity of each essential amino acid to provide the equivalent of 30g complete protein

Total protein is the determining factor for ricotta cheese and cottage cheese. In most cases leucine content determines portion size. Although many foods do not provide complete protein, the adjustment for completeness is usually less than the adjustment for leucine.

For further discussion please refer to this slide show.

This chart shows the relationship between calories and price per serving for different sources of protein. Food portions may be relatively large and/or expensive to provide at least 30g of protein and 3g of leucine. In general, legumes cost less while fish and lean meats contain fewer calories.

The updated revision 1.1 now includes pork, grains, soy products, and a few other plant-based foods.

Cost per portion was calculated using January-February 2017 retail prices in Austin, Texas. Prices may vary in different locations, but the general relationships should hold true.

Responsibly produced foods are more expensive than conventional items. In this analysis the legumes are organic, most of the meats and poultry are raised ethically, and the fish is wild caught using ecological practices.

For further discussion please refer to this slide show.

This table shows the quantity and price of different food sources that provide at least 30g of protein and 3g of the amino acid leucine to fuel and initiate the process of building and repairing muscle. I carry a copy on a mobile device to determine appropriate portion sizes while grocery shopping or preparing meals.

The updated revision 1.1 now includes pork, grains, soy products, and a few other plant-based foods. Also, purchasing weights were updated to include refuse (shells, bone, et cetera).

For further discussion please refer to this slide show.