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BUILD POWERFUL MUSCLE: Creatine might be able to boost you to the next level. Consuming creatine can help your muscles build phospocreatine, which gives you the ability to perform better at shorter, intense, strength-building exercises, according to a California study. If your gym time consists of many explosive, heavy lifts with fewer rep counts, consider taking a creatine supplement, or eat foods higher in creatine such as pork, salmon, tuna, and beef.

BOOST NATURAL TESTOSTERONE: Something you can try to boost your natural testosterone is creatine. Following a 10-week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels, according to a New Jersey study.

MENTAL FOCUS: Besides its improvements on physical performance, creatine has also been shown to improve mental acuity. Australian researchers gave 45 study participants five grams of creatine supplements daily for a six-week period, and found many of the participants processed information more quickly and demonstrated improved memory. A diet with many lean proteins and loaded with vegetables will give your system exactly what it needs to work with when taking this supplement.

MUSCLE GAINS AT WORK: Consuming protein is critical for muscle growth—you probably already knew that. But creatine can help too, according to Washington State University researchers. Their study determined that people who supplemented workouts with creatine were able to gain significant muscle mass and strength in myogenic (fancy word for "originating from muscle tissue") satellite cells, which are important in the regeneration and overall maintenance of skeletal muscle.

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