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Muscle Up With Creatine


Remove limits to muscle growth.

If there is one supplement that you use consistently, it should be creatine. Study after study confirms that it works to increase muscle size, strength, power and endurance. New research continues to pile in which shows it has many benefits.

Researchers from the Arak University (Iran) reported in a 2010 issue of the Molecular and Cellular Endocrinology that subjects taking creatine while on a eight-week weight lifting program had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels. That, in turn would reduce the limitation that this protein places on the muscle growth.

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Quercetin To Boost Muscle Endurance


Researchers found that this powerful antioxidant flavonoid increases muscle cell mitochondria (which covert nutrients into energy). Mice given quercetin supplements not only had higher levels mitochondria in their muscle cells, but they were able to run significantly longer before exhaustion than mice given a placebo.

Take about 500 milligrams of quercetin twice a day with meals to get more reps with a given weight and go longer with your cardio.


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Caffeine Increases Muscle Strength and Endurance


Athletes take caffeine to increase energy levels, boost strength and power and speed metabolism to promote weight loss. It is among the most popular performance enhancing drugs in the world. A study conducted by Gordon Warren in the Medicine Science Sports Exercise, found that caffeine improves muscle endurance and strength. Most studies found that caffeine increased performance in team sport movements, power-base sports and weight training. Side effects include anxiety, hyperactivity, cardiac arrhythmias and insomnia. Many bodybuilders find that consuming small amounts of caffeine before workouts increase training intensity.