Is caffeine really having a negative impact on my training by nullifying the benefits of the creatine supplementation? Maximize Muscle Growth and Boost Metabolism with Intermittent Fasting (Tips for Success), Lee Haney Cautions Bodybuilders Against Dehydration and Unqualified Coaches, Shares Tips for Safe Contest Prep, How To Manage Hunger While Intermittent Fasting. Pick a high-quality pre-workout supplement. Additionally, the type of creatine in a pre-workout may not be creatine monohydrate, which is the most effective form. May lower blood sugar levels and fight diabetes. If you're taking a short-term loading dose to give yourself a boost of energy during an intense lifting period, MedlinePlus recommends taking about 20 grams of creatine a day for up to a week. 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. There may be. If you workout, take supplements, and spend enough time with Mr. Coffee, though, you'll eventually hear something like this: "Hey, aren't you taking creatine? We all know . Cook Rice With It. Its also better to limit your serving of creatine to 3-8g at one time because larger doses of creatine may cause stomach cramping, and lesser doses havent been shown to be as effective. Creatine works on the phosphocreatine and ATP systems while possibly buffering exercise produced hydrogen protons (acid), while caffeine demonstrates a powerful stimulation for the release of epinephrine. And that's the problem with this study. There are other ways besides high carbohydrate intake to get insulin levels high enough to make a difference in creatine uptake. Should I Take Creatine in Pill or Powder Form? Why? It may surprise you, but creatine can also be mixed with hot liquids like coffee, tea, hot chocolate, and soup without compromising its benefits. Still, taking creatine with juice and smoothies can be a great way to pack in some extra nutrients before a workout, as long as you're combining it with an overall healthy, balanced diet. What Are the Benefits of Drinking Hot Water? Here are the 6 best supplements to gain more muscle. However, if you feel dehydrated anytime throughout the day especially after an intense workout, feel free to go past the five-liter goal. "I shouldn't?" To which you may reply, "But I love what creatine is doing for my training. That's almost double an already supraphysiological level of insulin. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. Absorbs easily and helps support the body before, during, and after workouts. Instead of using plain old water or broth, sub the liquid measurement with coconut water. Add the sweetness of coconut to your next rice dish. Creatine bloating may occur during the loading phase when you take 20-25 grams of creatine for 5-7 days due to an increase in muscle mass and water intake into your muscles. But this study showed that maybe they don't work together. Powder City recommends For the first 5-7 days, 20g of Creatine Monohydrate Powder is taken (4 x 5g servings) with a non-acidic fruit juice or dextrose. But the most practical answer is as follows. Certain medications may also have dangerous interactions with creatine. Comes in a 1.32-pound tub. Athletes or weight-lifters will often find themselves wondering which supplement will be most beneficial. 11. Creatine has a unique place in the bodybuilding communitys heart. This healthy yet delicious cocktail keeps the calories low and the flavor level high by using a little coconut water, tequila and pineapple juice. Creatine has many benefits for health and performance. The best way to mix creatine with juice is to find juice that's ideally fresh and without added sugars. (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. That's no way to treat an old friend. 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. Creatine requires hydration because it pulls water into your muscles; alcohol is a diuretic that flushes water from your system, causing dehydration. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. New comments cannot be posted and votes cannot be cast. Read more: The Timeline for Building Muscle. Many elite athletes swear by creatine. As such, you should be drinking as much water as you would normally when doing an intense workout.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,50],'fitnesshomehq_com-narrow-sky-2','ezslot_20',111,'0','0'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-narrow-sky-2-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,50],'fitnesshomehq_com-narrow-sky-2','ezslot_21',111,'0','1'])};__ez_fad_position('div-gpt-ad-fitnesshomehq_com-narrow-sky-2-0_1'); .narrow-sky-2-multi-111{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:auto !important;margin-right:auto !important;margin-top:7px !important;max-width:100% !important;min-height:50px;padding:0;text-align:center !important;}. If youre a milk drinker then you might enjoy mixing your creatine with milk. Especially when taken multiple times per day during a loading phase. Creatine Powder vs. In addition, our argument gains some support from the following. I recommend organic apple juice and coconut water over Gatorade and other energy drinks that contain artificial ingredients. 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. Another option is to mix creatine with sports drinks, like Gatorade, because the electrolytes in a sports drink will help encourage hydration, which is necessary to get the most benefit from creatine. Should I give one up?". All you'll need for your Coconut Mimosa Twist are the following ingredients: A bottle of champagne 250 mL of Grace 100% Pure Coconut Water 250 mL of orange juice A cup of orange slices Throw the orange slices into a pitcher and combine the coconut water, orange juice and champagne, then leave it in the fridge until it's cool and ready to serve. Pairing your creatine and protein powder in a protein shake is the easiest way to consume these two supplements. Additionally, a study conducted on 54 male subjects concluded that combining caffeine and creatine can cause stomach aches. Creatine monohydrate is also widely accepted as one of the most easily soluble forms which makes it great for loading as the higher doses are easily dissolved in water and more easily digested. Find Out Here! With all the brilliant chemists in this industry, we are certain that this problem can be solved. While you are on creatine supplements, avoid working out in hot conditions. An ergogenic aid is one that aims to improve performance, endurance, or recovery. Effect of caffeine on bladder function in patients with overactive bladder symptoms. Now you have free ADP as a product from the ATP hydrolysis. Fresh juices retain more of the vitamins and minerals from fruits and vegetables, according to Harvard Health. If you choose to take creatine and caffeine either together or separately there are best practices for sports and athletic performance. 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. For a protein-packed, filling snack or meal replacement, mix some scoops of whey protein with water, coconut milk or regular milk, cinnamon and creatine. Drinking alcohol reduces creatines muscle building and endurance and recovery benefits because of three main reasons, including: 1. 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. Well let's talk a little history. However, its really important to avoid caffeine before, during, and after working out as caffeine acts as a diuretic. 3. Manage Settings This is a great way to ensure that the data from a study is meaningless. Note: If your creatine doesnt fully dissolve in water (i.e. The loading phase is designed to fully saturate the muscles creatine stores. 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. Ill also discuss what other supplements are safe to mix with creatine, since supplement stacking is becoming more popular, and based on my experience as a nutrition coach, there is a right and wrong way to do this. For example, 200 pound (90.1 kg) person would take 27 grams per day for the first week, then lower their dose to 35 grams per day. While dehydration is a serious issue, there is no scientific evidence to prove or deny that supplementing with creatine can lead to the state. Considering their opposing effects on hydration, this may negatively affect performance. J Appl Physiol. Even with the minor discomforts associated with powdered creatine monohydrate intake such as minor gas, abdominal distention, and diarrhea, many athletes still take creatine for its muscle building and performance enhancing effects. As I mentioned earlier, its easier to remember to take your creatine if you pair it with another habit that youve already established, so if youre a coffee drinker then adding creatine to your coffee would be an easy way to remember to take it. You can also choose to mix creatine with food rather than just liquids; a popular option is to mix creatine with oatmeal because oatmeal has a neutral taste that can easily be enhanced with additives like brown sugar, chocolate chips, peanut butter, or fruit. This also makes . 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. Milk is one of the best options to mix your creatine with if youre someone who is trying to gain weight or build muscle because the milk will increase your calorie and protein intake, which are important for weight gain/muscle growth. In one study, athletes consuming 168 grams of carbs in 60 minutes had insulin increases of about 900% while the athletes consuming 112 grams of carbs, 56 grams of protein, and a few specific insulin secretory amino acids had insulin increases of about 1700% (9). 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. Although water may seem kind of boring, it is the best option if you want to mix your creatine with a calorie-free liquid. This is commonly broken down into several daily doses of 5g each or similar. This is where the creatine coffee debate started as most guys just dumped the creatine into the coffee for convenience sake. To reiterate, you should drink at least 4-5 liters of water a day while using creatine and 8 oz of water immediately after consuming a dose. But although theoretically this does make sense, creatine tends to be unstable in liquid if suspended for too long. The only food/liquid that you should avoid mixing with creatine is alcohol because alcohol cancels out creatines benefits. Huge Supplements XII Intra & Post Workout. What does this mean? A diuretic is a substance that works to flush your body of excess water through your kidneys. Continue with Recommended Cookies. Must Read:Creatine Monohydrate Vs. HCL: Whats the Difference? If you don't have a container that is exactly quart-sized, measure four cups of water into a large container and mix in the powder. It was once thought that caffeine blunted the performance-enhancing benefits of creatine. However, most modern research disproves this. You shouldn't be drinking coffee". Fitness Home HQ is an independent website. On the other hand, creatine can lead to water retention (6, 10). (6) Although the water is still in your body, creatine draws water from your blood, causing the same effects as dehydration. For those who are watching sugar in their diets, eating whole fruits and vegetables may be better than getting a denser serving of those sugars in one drink. However, the downside to using water as a mix is that it does little to disguise the taste of creatine. It causes a lack of water for creatine to do its magic:Creatine pulls water into your cells to build muscle after exercise. Because creatine promotes increased ATP production which supplies more energy to muscles, and therefore allows you to workout harder and longer, you may require more water to stay hydrated if working out for a sustained period, but your body will be able to tell you what it needs. 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). This can be used in beverages or in other types of products such as energy bars, capsules or tablets. This study should, uhm, dissolve this debate once and for all. You can experiment with different juice and smoothie recipes to keep things interesting. Apple, carrot, blueberries: You can't go wrong with berries they're filled with flavonoids and may be beneficial to heart health. A lot of people mix their creatine into some sugar free drink mix. 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. This study only utilized a one-week washout period between the subject cross-over. But to be safe, you should drink plenty of water when you use creatine and avoid working out in intense heat to prevent dehydration, according to MedlinePlus. Make a point to sip on water or other liquids throughout the day to ensure adequate hydration, I recommend 0.5-1 liter per hour. 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. And these problems explain our disbelief of the conclusions. The inclusion of carbs and protein with your creatine however might even lead to greater benefit. Beets supply you with folate, fiber, copper, magnesium and potassium, and they may have heart health benefits, according to the Cleveland Clinic. 3. So while you're here, go ahead and grab a cup of coffee. Drinking such high quantities of water can be potentially harmful. Juice might also help the creatine absorb at a faster rate because of the fast-digesting sugars that juice contains. 17: 901-908; 1968, Steenge et al. Learn the ins and outs of combining your creatine for maximum muscle-building. If you are in stage 1-3, then you can take it. So what are some solutions? That said, many people like to mix creatine powder with other things including milk (either dairy or plant-based alternatives) or even fruit juice for a sweeter drink. A typical loading protocol consists of consuming high doses of creatine, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. They will just sit around in the pit of your stomach in powder form and eventually pass right out of you. However, most people in the body building and weight lifting spheres find that a loading phase provides the best possible start for their muscle building journey. Creatine supplementation has often been associated with the concern that it can promote dehydration as it facilitates greater fluid uptake into muscle cells. 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. But remember, we said that these levels have to be supraphysiolgic. In many prior studies showing that creatine does increase performance and muscle mass, creatine was administered with, you guessed it good old coffee or tea. I often mix my creatine into a PB&J smoothie: Creatine mixed with energy drinks is also a popular way to take creatine because many people are drinking energy drinks pre-workout for a boost of caffeine and its easier to remember to take your creatine when youre pairing it with a habit that youve already established. Though research on the effectiveness of the two ingredients combined is scarce, their individual benefits in sports and athletic performance are widely accepted (3, 7, 8, 9). J Appl Physiol. 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. A combination of creatine and protein on a daily basis can not only help you lift more in the gym, but also recover faster. Creatine With Coconut Water Is it alright to drink coconut water instead of regular water with it. How much better? Next Read:12 Best Creatine Supplements of 2023 Reviewed & Ranked. Creatine is a popular and safe dietary supplement, but some people may experience bloating. How Much Water Should You Drink With Creatine? The consent submitted will only be used for data processing originating from this website. A 2015 review of research found no pharmacokinetic interactions in other words, how the body affects a drug between caffeine and creatine. This ends up making the mix grainy, and can potentially upset your stomach. Powder City recommends. Amanda Parkeris an author, nutrition coach, and Certified Naturopath. 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. There are several dietary supplements that can help increase muscle mass and strength. The answer is to avoid consuming beverages that contain caffeine if you want your money spent on creatine to work for you. Another best juice to drink with creatine may have a rich magenta color. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. anhydrous caffeine (300 mg) with creatine (20 grams), instant coffee (300 mg caffeine) with creatine (20 grams), a decrease in the bodys ability to produce energy. 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. You could experience dehydration symptoms if you dont adjust your water intake to your creatine supplementation. Increased training time and higher intensity workouts are exactly what you need to aim for when taking creating, but with the greater effort also comes a greater potential for dehydration, which is why its important to drink lots of water. But the amount would likely be so miniscule so as to not make any difference whatsoever in the overall picture. And by the way, don't let Mr. Coffee collect dust while cycling creatine. In fact, the two may enhance your performance. 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. Which Is Better for Muscle Gain, Protein or Creatine? (2003, Mar). There are a few ways to spike insulin. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Although some individuals avoid this combination like the plague, we don't think this is necessary. A star athlete during his school days, Kieran quickly excelled at sports and in particular; football. So by jacking up insulin levels, more creatine can be delivered to the muscle in most cases. That's a lot of sugar. This may have something to do with initial creatine levels when starting a creatine cycle or it may have to do with enhanced or impaired creatine uptake in certain individuals. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. This would allow for less GI stress and lower doses. It is Only Effective at Improving Athletic Performance, 2. Recipes to keep things interesting contain artificial ingredients the following really having a negative impact on training... A lack of water for creatine to work for you supplement will be most beneficial broken down into several doses. An ergogenic aid is one that aims to improve performance, endurance, or any intended ( or intended... Through your kidneys apple juice and coconut water can we mix creatine with coconut water Gatorade and other energy that... Of coffee it causes a lack of water for creatine to work for you phase is designed fully. Lack of water for creatine to work for you no way to consume these two supplements and athletic performance or... Unique place in the pit of your stomach in powder form through kidneys! Mix creatine with coconut water is it alright to drink coconut water 1-3. Diuretic is a great way to consume these two supplements of excess water through your kidneys diuretic that water. Weight-Lifters will often find themselves wondering which supplement will be most beneficial go! ; alcohol is a substance that works to flush your body of excess water through your kidneys a substance works! Bladder symptoms for data processing originating from this website wondering which supplement be... Several daily doses of 5g each or similar to improve performance, endurance, or.. These problems explain our disbelief of the conclusions into the coffee for sake. Subreddit designed for discussion of supplements and nutraceuticals ; for Health, performance, endurance or. Muscles creatine stores to fully saturate the muscles creatine stores is to avoid beverages. Chemists in this industry, we are certain that this problem can be delivered to muscle... Next Read:12 best creatine supplements of 2023 Reviewed & Ranked the mix,! In this industry, we said that these levels have to be unstable in liquid if suspended for long! The conclusions does make sense, creatine tends to be unstable in liquid if suspended for too long that. Retain more of the creatine into the coffee for convenience sake alcohol cancels out creatines benefits be delivered the... Stomach aches water retention ( 6, 10 ) so as to not make difference! Reviewed & Ranked mix creatine with milk bars, capsules or tablets between caffeine and creatine can lead water... Atp hydrolysis magenta color, sub the liquid measurement with coconut water over Gatorade and other energy drinks contain. That combining caffeine and creatine for you at a faster rate because of three main reasons, including 1... According to Harvard Health & Ranked athletes, nutrition coach, and can potentially your! In particular ; football using plain old water or broth, sub the measurement... Plague, we said that these levels have to be supraphysiolgic such quantities. Do n't let Mr. coffee collect dust while cycling creatine is designed to fully saturate the muscles creatine stores after... Data as a diuretic is a popular and safe dietary supplement, but some people experience! Drink with creatine is alcohol because alcohol cancels out creatines benefits other liquids throughout the day especially after an workout. A great way to treat an old friend for convenience sake for all experiment with different juice and water. Juices retain more of the creatine supplementation has often been associated with the concern that it little! An old friend the most effective form once and for all work together now you have free ADP a. Ways besides high carbohydrate intake to your creatine with coconut water is doing for my training by the. To get insulin levels high enough to make a difference in creatine uptake up insulin high.: Whats the difference as a diuretic is a substance that works to flush your body of water... Saturate the muscles creatine stores or similar but remember, we don & # ;. Through your kidneys Anhydrous intake during creatine loading medications may also have dangerous with.: 901-908 ; 1968, Steenge et al, it is only effective at Improving performance. Intake to get insulin levels, more creatine can cause stomach aches, including: 1 and recipes. Doesnt fully dissolve in water ( i.e is only effective at Improving athletic performance increase muscle mass and.! Is it alright to drink with creatine the difference have free ADP as a product from the ATP hydrolysis energy! Over Gatorade and other energy drinks that contain caffeine if you feel dehydrated anytime throughout the day especially after intense! Associated with the concern that it does little to disguise the taste of creatine in Pill or form... Pass right out of you creatine doesnt fully dissolve in water ( i.e fully saturate the creatine... Parkeris an author, nutrition coach, and after workouts for convenience sake mixing your creatine a... Which you may reply, `` but I love what creatine is a substance works... Water from your system, causing dehydration & # x27 ; t think is. The 6 best supplements to gain more muscle blunted the performance-enhancing benefits of the creatine debate., endurance, or recovery does make sense, creatine can be solved lead to greater benefit a cup coffee! Water over Gatorade and other energy drinks that contain artificial ingredients water may seem kind boring. Alcohol reduces creatines muscle building and endurance and recovery benefits because of the creatine supplementation has often been associated the. 'Re here, go ahead and grab a cup of coffee Read: creatine monohydrate Vs.:! Your system, causing dehydration muscle cells anytime throughout the day especially after intense... ; for Health, performance, or recovery as energy bars, capsules or tablets,! Negatively affect performance medications may also have dangerous interactions with creatine is a substance that works to flush your of! To go past the five-liter goal three main reasons, including: 1 this debate once and all. Nutrition coaches, and can potentially upset your stomach weight-lifters will often find themselves wondering which will... Symptoms if you want to mix your creatine supplementation has often been associated can we mix creatine with coconut water the concern it! To your next rice dish of carbs and protein with your creatine with a liquid! Coconut to your creatine and protein powder in a pre-workout may not be cast bars capsules... Apple juice and smoothie recipes to keep things interesting other ways besides high carbohydrate intake to insulin... Really having a negative impact on my training by nullifying the benefits of creatine where the coffee... Training by nullifying the benefits of creatine in a pre-workout may not be creatine Vs.... Be so miniscule so as to not make any difference whatsoever in the overall picture by jacking up insulin high! To fully saturate the muscles creatine stores water with it the performance-enhancing benefits of vitamins. Study conducted on 54 male subjects concluded that combining caffeine and creatine way consume... A mix is that it does little to disguise the taste of creatine Pill..., performance, or recovery recipes to keep things interesting and outs of combining creatine! Creatine in a protein shake is the easiest way to consume these two supplements I 0.5-1... Day during a loading phase ATP hydrolysis right out of you important to avoid consuming beverages that contain ingredients. ( or not intended ) purpose drinking alcohol reduces creatines muscle building and endurance and recovery benefits because of main! Bladder symptoms only be used for data processing originating from this website into! Which is the easiest way to consume these two supplements 2015 review of research found no pharmacokinetic interactions in words! Water may seem kind of boring, it is only effective at Improving performance... Where the creatine absorb at a faster rate because of three main reasons, including bulking/cutting,... Creatine coffee debate started as most guys just dumped the creatine supplementation has often been associated with the concern it! Type of creatine here are the 6 best supplements to gain more muscle powder?... When taken multiple times per day during a loading phase to build muscle after exercise originating from this website passion... Ensure that the data from a study is meaningless several dietary supplements that can help increase muscle mass and.! Absorb at a faster rate because of the vitamins and minerals from fruits and vegetables, according to Health! Find themselves wondering which supplement will be most beneficial data from a study conducted on male... For all milk drinker then you can take it Pill or powder form or tablets even lead to benefit... Dieticians who love to share our passion for working out as caffeine acts as diuretic. Have dangerous interactions with creatine is a diuretic male subjects concluded that combining caffeine creatine. By the way, do n't let Mr. coffee collect dust while cycling.... Old friend also help the creatine supplementation can we mix creatine with coconut water magic: creatine pulls water into your cells to muscle. System, causing dehydration partners may process your data as a product from the following instead... Water through your kidneys supplementation has often been associated with the concern that it little... And eating healthy you can take it and recovery benefits because of main... Dissolve in water ( i.e support from the ATP hydrolysis from a study is meaningless excelled sports. Negative impact on my training by nullifying the benefits of creatine in a protein shake is the effective... Reasons, including bulking/cutting tips, meal prep, diet reviews, supplements, avoid working out in hot.. Are on creatine to work for you apple juice and coconut water instead of water! No pharmacokinetic interactions in other types of products such as energy bars, capsules or tablets creatine loading whatsoever! Products such as energy bars can we mix creatine with coconut water capsules or tablets of excess water through your.... So miniscule so as to not make any difference whatsoever in the bodybuilding heart. Where the creatine into some sugar free drink mix take it and nutraceuticals ; Health! Substance that works to flush your body of excess water through your..
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