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I took creatine daily for years. Every trainer recommended it and every study "supported" it. Then I actually looked at how it's made. Sodium sarcosinate (a cosmetic surfactant) plus cyanamide (a fertilizer chemical), mixed in a steel reactor at 70 degrees, pH-adjusted with acid, crystallized into the white powder...

536,632 Aufrufe • vor 4 Monaten •via X (Twitter)

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Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

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Bam Adebayo GOES IN on the critics that says his 83 point game performance is unethical: "For the couch coaches, I mean, if you're in my shoes and you have, first of all, y'all are blaming me. You should be blaming the head coach. Get that first. I was not the one letting me go one-on-one the whole game until I had 70, and then you started to send a double. At that point, I got 70 with, like, what? nine minutes left to go in the game you think i'm not going for it like like and that's the thing that's crazy when they talk about the unethical part of the basketball i'm like if i have 70 points with 9 minutes to go Who would just be like, you know, coach, just take me out. Yeah, right. Anybody in my shoes with nine minutes left? Okay. A minute? All right. Nine? Yeah, I'm going for it. You can't be mad at that. If you are mad, I don't care because a lot of people, they're upset because if they did play, they never had a chance to get that close to chasing greatness. And then if you get that close to chasing greatness, that's the point of chasing it so you can surpass it. And some of the people have never played basketball. So like if you've been in the backyard and you and a couple of your homies have been playing 21 and you got 19. You're not going to get an easy look off. And four, they're going to talk about the free throws. It's not like I shoot 15 free throws a game. It's not like I average 10 free throws a game. You can watch the film. I was legitimately getting fouled every time. So I went to the free throw line."

Ahmed/The Ears/IG: BigBizTheGod 🇸🇴

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