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This ever popular supplement is the second most important component of your new plan. Produced naturally by muscles, creatine has been reported to promote significantly greater gains in strength, fat free mass and performance primarily of high intensity exercise tasks,” writes Richard Kreider, PhD, in a February 2003 study on the effects of creatine and exercise published in Molecular and Cellular Biochemistry. It also increases endurance and helps create the pump that makes your muscles look so full at the end of a workout..

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