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Most recently, creatine has been found to increase levels of insulin-like growth factor-1 (igf-1) in muscles, which is critical for stimulating growth. Creatine is known to be one of the most effective supplements for improving muscular strength and power (2). Creatine monohydrate is relatively inexpensive on its own, but those who want both a. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (pcr) within the muscle, helping to maintain energy during high-intensity exercise such as weightlifting. Furthermore, increasing the availability of pcr may help speed up recovery between sets. Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. Most recently, creatine has been found to increase levels of insulin like growth factor-1 (igf-1) in muscles, which is critical for stimulating growth. Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (bcaas), or bcaas. Of the 20 amino acids that make up protein, just three are referred to as bcaas: leucine, isoleucine, and valine
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