#GM #Nostr wonderful people ☀️
Ever wondered if creatine really works or if it’s just gym hype 💪🏻
Actually it’s one of the most researched supplements in the world with solid evidence behind it
💥 What it really does
Creatine helps your muscles and brain produce quick energy ATP during high intensity exercise
That means
• more strength power and muscle gains
• faster recovery and less soreness
• better performance in short bursts
🧠 Beyond muscles
It’s not just for athletes
Studies show benefits for the brain especially under stress fatigue or sleep loss and even helps older adults keep muscle and bone strength
Vegetarians often see bigger improvements since their baseline creatine levels are lower
⚡️ Natural sources
100 g lean beef or pork has about 4 to 5 g of creatine
Fish like salmon or tuna about 3 to 4 g
Herring up to 10 g
Chicken about 3 g
Plant foods contain none but tofu lentils and nuts help your body make creatine naturally
⚠️ What to watch out for
• Safe for healthy adults at 3 to 5 g per day creatine monohydrate
• Not recommended if you have kidney or liver disease
• May cause mild bloating or 1 to 2 kg water gain not fat
• Drink enough water 💧
• Skip the loading phase consistency is key
📚 What science says
Meta analyses JISSN 2021 Nutrients 2025 Harvard Health 2023 confirm creatine improves performance lean mass and recovery with no harm in long term healthy users
💬 Bottom line
Creatine isn’t magic but it’s one of the few supplements with real science behind it
If you train eat and rest well creatine can make you stronger sharper and more resilient in body and mind 🌿✨
💪🏻wellness+⚡️sats=true wealth 🌿
#nostr #damus #nostrhealth #healthstr #stacksats #btc #siamstr #plebchain #libertarian #libertarianism #musclegrowth #grownostr
