Tag: Creatine
Enhanced Creatine HCL Review For Fast Absorption & Strength Gains
Get a high bioavailability creatine with Enhanced Creatine HCL.
Product Overview
When we lift, we all expect those strength and muscle gains to show almost immediately. With the right training, diet, and supplementation routine, it is possible to see faster gains. But one thing that is for certain is that if you take a creatine supplement, those strength and muscle goals you wish to see will come in no time. Creatine is a supplement growing more and more in popularity and with its ability to increase strength and muscle gains, while also promoting better power output, athletes have flocked to this supplement. Enhanced Creatine HCL is one of those supplements able to improve training and performance so you only see the best results.
Creatine can increase strength, improve your metabolism, and boost performance and power, among other things. With the creatine supplement, and the right form of creatine, you will have these handled with no problem. Creatine HCL is very soluble and is a great choice for those looking to increase strength and muscle mass with a faster absorbing supplement. Enhanced Creatine HCL can do this and much more and is a top choice for those looking to see faster gains.
Enhanced Creatine HCL is a high bioavailable powder able to help tackle all of those strength gains.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Creatine HCL Highlights
Enhanced Creatine HCL is a high bioavailability powder that dissolves easier and faster into your body. This advanced formula has zero side effects and works for the fastest of gains. Able to increase strength and muscle mass, improve absorption, and decrease bloating, what you will find is a quality creatine supplement from a reputable company.
With 2,500mg of creatine HCL, you will have more energy to train harder and longer while you build that muscular physique. A great flavor in fruit punch ensures only the best for you and your overall gains.
Ingredients
Creatine HCL (2,500mg)
Creatine HCL is when a hydrochloride group is added to base creatine. What this does is improve the solubility and overall stability of the product, so you see faster gains to strength and muscle mass, better absorption, and less bloating (1,2). It is a safe supplement and popular amongst athletes looking to improve their overall goals.
Other Ingredients
Natural Flavors, Stevia
Amount Of Creatine
2500mg
Number Of Servings
30
Serving Size
1 Scoop
Best Way To Take
Take one serving of this supplement each day.
Price, Flavors & Effectiveness
Enhanced Creatine HCL is a great creatine supplement able to provide you with an advanced formula and plenty of benefits with a great taste. What you will find is an increase in muscle mass and strength, better power output, less bloating, and improved overall performance.
With 30 servings per container, 1 scoop of this powerful supplement will produce the best gains. A great tasting flavor in Fruit Punch is exactly what you need to deliver an amazing taste.
Pros
Great benefits to strength, muscle mass, less bloating, and performance
Faster absorption so it hits you harder
Fruit Punch flavor tastes great
From a reputable company in Enhanced
Cons
Other flavors would be nice
Price: $30.00
Benefits Of Creatine HCL & Who Should Use This Supplement
As mentioned before, creatine HCL is just one of many forms of creatine but the difference with this is that it combines with a hydrochloride group which improves solubility. A supplement that is more soluble and bioavailable will allow for faster absorption so you can better see gains as it hits your body faster and more efficiently.
Athletes looking to improve their gains more efficiently can benefit from creatine HCL. With its faster absorption, those looking to see better strength and muscle mass gains, improved performance, and less bloating can really benefit from this form of creatine.
Check out our list of the Best Creatine Supplements for more great strength building and power improving products!
Overall Value
Enhanced Creatine HCL is that creatine supplement you need most to see only the best gains possible. With the right approach to training, diet, and supplementation you will see great gains, but a product like this creatine HCL from Enhanced is a great addition to your shelf. With great benefits, faster absorption, and a nice taste, this supplement is perfect for all your goals. What you are really getting is an effective creatine supplement with great benefits, a good flavor, and a reputable company backing it. Try Enhanced Creatine HCL today and watch your training and performance take off.
Try Enhanced Creatine HCL Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Level Select and Envato
References
Francaux, M. et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
De Franca, E.; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Indued Changes on Body Composition in Recreational Weightlifters”. (source)
Understanding The Best Type Of Creatine For Gains
As humans we’re constantly looking to make improvements upon ourselves. We’re never just content to be average and let someone steal the glory, especially if you’re a competitive athlete. Rather than allow things to pass us by, the competitors within us push us to strive for perfection.
Even if perfection is unattainable, we nevertheless strive for it in order to prove to ourselves that we’ve left no stone unturned. But that motivation and drive can sometimes only get us so far. When we’ve reached our limits, we look for other options that may help us get the edge on the competition.
Pushing hard will always be a requirement for securing glory, but a little extra help will ensure that we’ll either obtain ultimate victory, or at least push ourselves as far as we can go.
In this search for physically greatness and superiority we’ve found a number of different tools. Some utilize anabolic steroids to push themselves while others look to less controversial means to pushing their body to the next level.
For those individuals, creatine is usually an option that they turn to. But people don’t want to just have anything they can simply find at the health store. People are always looking for the best product on the market and as such are constantly searching for the best creatine supplement.
But before we even get into that, we need to discover exactly what creatine is, what it does to the human body, and the side effects that can occur.
RELATED: Looking for the best creatine on the market? Check out our official buyers guide review for the top 10 creatine supplements.
What is creatine?
So for those out there who don’t know or were unsure, creatine is a natural occurring substance within the human body. Yes, it is a supplement as well, but things are a bit more involved than that. Creatine can turn into creatine phosphate within the body.
Creatine phosphate in turn helps create a substance called adenosine triphosphate or ATP. ATP in turn can provide energy to the muscles to promote muscle contractions.
So while it may be naturally occurring in the body, creatine can also be obtain in other ways. Some of the best creatine products you can consume come from protein filled foods such as meat or fish.
So before you rush out and buy a ton of creatine powdered supplements, understand that the best creatine comes from sources you’re likely to be consuming already.
What does creatine do to the body?
So the big kicker that everyone wants to know about is what does creatine actually do? Why is it such a hot commodity? Well, ever since the 1970s when scientists were researching the effects of creatine on the human body, they discovered that the substance in supplement form could in fact enhance physical performance.
How? It seems that studies have found that creatine can enhance the human body in a number of ways. It has been shown to improve strength, increase muscle mass, as well as aid with quick recovery during a training session.
The muscular boost experienced by the user can make them more explosive and allow them to perform movements with large bursts of energy, particularly during high intensity activities like sprinting or weightlifting.
But here’s the tricky thing about creatine. Though there is evidence to suggest that the supplement has some great performance effects in some athletes, other users have found little to know difference in their performance after taking creatine, particularly in endurance related sports.
So though you may looking for the best creatine on the market, there’s a chance that you could little to no effect while taking it. Not everyone’s muscles respond to creatine which can make the product a hit or miss for some individuals.
What are the side effects of creatine use?
Research is put into how creatine can be utilized to help health issues like heart failure and heart attack, as well as a host of other illnesses. But that doesn’t mean that creatine isn’t without its side effects.
Many who take creatine do so in excess and as such can experience side effects such as weight gain, anxiety, diarrhea, fatigue, fever, headache, kidney and stomach issues, and rashes. Creatine supplements can also have dangerous interactions with diabetes medications, acetaminophen, and diuretics. Caffeine can actually increase these side effects when taken with creatine.
If you are going to use creatine it’s highly recommended that you drink a great deal of water while doing so to help protect your internal organs. Drinking up to a gallon of water throughout the day while consuming creatine is highly recommended. If you have kidney or liver problems, or suffer from diabetes you should avoid taking the supplement entirely.
What is the best creatine?
So after all this you still want to know what the best creatine supplement is, right? Well, the best bet is to stick to whole foods to avoid consuming creatine in over abundance. But if you were going to utilize a creatine supplement, here’s the short and sweet answer. While there are many different creatine supplements on the market, it’s best to stick to the typical creatine monohydrate.
It’s on par with any other creatine supplement on the market and there is no evidence to suggest that other supplements are more effective than creatine monohydrate. So if you’re looking to experiment with the best creatine supplement, keep it simple and try creatine monohydrate.
Do you use creatine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Jacked Factory Creatine Monohydrate Review For Serious Gains
This pure creatine monohydrate can boost muscle growth and strength for the best performance gains.
Product Overview
We all know what creatine can do for our overall gains and having the right supplement on your shelf can be a game changer. When it comes down to it, the best creatine supplements have the ability to enhance your overall strength and size to aid in all things sport specific or those more functional movements. As a widely researched and popular supplement, it is no wonder why athletes of all sports flock to creatine to increase their gains. Jacked Factory Creatine Monohydrate is that creatine supplement you need most to see great growth and tackle any of those strength and size needs you want most.
Creatine has the ability to take ADP, a useless form of energy resulting from a byproduct of physical activity and turning it back into ATP to then be put back into energy stores to be used later. What creatine can do is promote strength and size, boost athletic performance, improve metabolism, and increase mental function, all in efforts to give you the best chance at seeing huge gains. Jacked Factory Creatine Monohydrate can do this and much more and is a great supplement to give you results.
Jacked Factory Creatine Monohydrate is the perfect supplement for muscle growth, increased strength, and enhanced energy output.
Jacked Factory is a great supplements company who fully understands the needs of athletes and what it takes to succeed at the highest level. As a result, they deliver the most premium, hard-hitting, and effective supplements on the planet. With products formulated using science-backed ingredients, all of their products are made with honesty and the idea of fueling your fitness journey. Transparency is key, especially for your gains, and Jacked Factory takes this very seriously.
Jacked Factory Creatine Monohydrate Highlights
Jacked Factory Creatine Monohydrate is the gold standard of creatine supplements designed for increased muscle growth, enhanced strength, and better energy output to see those results you want most. This pure creatine monohydrate powder is high-quality and clean to ensure you only get the best for your gains. Manufactured in a cGMP certified facility here in the United States lets you know Jacked Factory is all about quality. A formula completely free of harsh chemicals, artificial food dyes and flavors, and sweeteners, this creatine supplement will better improve your total athletic performance and can stack well with pre-workouts and other supplements.
Ingredients
Creatine Monohydrate: A pure form of creatine that works to increase strength and size, improve endurance, and remove lactate from your muscles more efficiently. It is one of the only forms of creatine that will enhance athletic performance, muscle building and recovery (1,2).
Other Ingredients
None.
Amount Of Creatine
5,000mg
Number Of Servings
85
Serving Size
1 Scoop
Best Way To Take
Mix 1 scoop with 8-10 ounces of water.
Price, Flavors & Effectiveness
Jacked Factory Creatine Monohydrate is the perfect creatine supplement to increase muscle growth, provide better strength, and enhance energy output as you look to increase total athletic performance. With 85 servings per container, you are able to save money and add convenience to your supplementation routine.
The only flavor option for this creatine supplement is Unflavored.
Pros
Clean, pure source of creatine monohydrate
Great for muscle growth, strength, and energy output
Quality care and manufacturing practices
Cons
Unflavored so more flavors would be nice
Price: $26.99
Best Time To Take Jacked Factory Creatine Monohydrate
The best time to take this supplement is either before or after your workout, depending on your preference. The argument for before is that it will allow for maximum effort, however the after argument revolves around growth, recovery, and replenishing lost stores. Jacked Factory advises to take this 1-3 times daily, depending on your goals.
Best Supplements To Pair With
Creatine pairs well with a host of supplements but definitely consider a pre-workout or protein powder, or for those ambitious, all three. Pre-workout will work to give you great boosts in energy while providing for muscle pumps. A protein powder will enhance growth and recovery by pumping you with that vital protein. Regardless, when mixed with creatine these will increase gains and work to better boost athletic performance.
Check out our list of the Best Creatine Supplements to see where Jacked Factory Creatine Monohydrate landed!
Overall Value
Jacked Factory Creatine Monohydrate is a great creatine supplement designed to give you the best in terms of athletic performance, muscle growth, and recovery. With creatine being such a widely researched supplement, the benefits of creatine are widely accepted by athletes of all backgrounds for what it can do for you. Jacked Factory knows the needs of athletes and seeks to produce only the highest quality supplements for the best gains. What you are really getting is a top tier creatine supplement made with quality and care to only deliver the best results. Try Jacked Factory Creatine Monohydrate today and add an awesome creatine supplement to your shelf.
Try Jacked Factory Creatine Monohydrate Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Jacked Factory and Envato
References
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Kerksick, C.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
The Conflicting Effects Of Creatine & Alcohol On Growth
Don’t let poor decisions ruin your chances of growth.
If you’ve come here, then you enjoy two things: building muscle and enjoying a beverage, but knowing the conflicting effects of creatine and alcohol is important as this will have consequences to your muscle growth, and ultimately your overall gains. For many of us, we supplement with creatine to see that added strength and size. We also may enjoy a beverage or two once in a while to relax, maybe watch a sports game, and just unwind from our hectic schedules. But just how much do alcohol and building muscle mix?
Creatine is a widely researched supplement known to increase strength and size. While this is mainly found in a powder form, there are those products that do contain pill forms of creatine. With many different kinds, creatine monohydrate seems to the most popular for its ability to absorb faster. Also widely studied is alcohol and its effect on our bodies as a whole. While it is fine to enjoy a beverage or two in moderation, knowing what this can do to you and your gains is important, especially for those of bodybuilders.
Let’s take a look at the conflicting effects of creatine and alcohol so we know what we need to do to continue to see great gains. It isn’t worth having a bad workout because you drank too much, and it isn’t worth sacrificing recovery and limiting your gains.
Creatine: What It Is, Benefits & More
Creatine is an amino acid found in your muscles and brain, and as a supplement, is widely researched. What this does is essentially takes your body’s energy source of ATP and through a long process, restores what is depleted. During a workout, your body uses ATP for energy and ADP is a useless byproduct left over. Creatine takes ADP and turns it back into ATP to be used for useful energy come your next workout.
Creatine works to promote strength and size, boost athletic performance, improve your metabolism, and increase cognitive function. For those athletes who supplement with this, creatine is a trusted product to really elevate training and performance for better results (1,2,3).
Check out our list of the Best Creatine Supplements for more great muscle building products!
How Alcohol Affects Your Muscle Growth
Enjoying a drink can be nice, but in moderation is absolutely key. Alcohol is one of those things where a couple drinks can be a good time, but anything more can just turn into a nightmare. When it comes to building muscle, alcohol can actually have limiting effects that you should know about. When it comes to protein synthesis, for example, alcohol can have a blocking effect which leads to a reduction in muscle mass.
Let’s look at testosterone for a minute. Testosterone is necessary for growth to take place and is a highly important muscle building hormone. Alcohol can seriously lower your testosterone levels which means that protein synthesis is prohibited. It will also raise estrogen, having an opposite effect to growth (4,5).
So, alcohol clearly seems to oppose what creatine is designed to do. It is important to note that alcohol really does limit your growth, the real question would be by how much, although that is dependent on the individual.
Creatine & Alcohol: What Are The Conflicting Effects?
When it comes down to it, alcohol can inhibit the benefits of what creatine is trying to do. Creatine is designed to pull water into your muscles, but alcohol takes water away. This can lead to cramping, pain, among other negative effects. If creatine doesn’t have water to pull into your muscles, then it won’t do its job. This dehydration will limit growth and make you feel terrible all at the same time.
Looking at this from a baseline perspective, creatine helps with cognitive functioning and alcohol takes that functioning away. Creatine needs water to thrive and alcohol takes that away. Creatine wants to pull nutrients to benefit you and needs plenty to do its job well, but alcohol takes that away as well. What’s the common theme? What creatine wants, alcohol takes.
It is important to note that this may not apply to one or two drinks, or whatever your limit is in moderation. For those heavily drinking, the effects of alcohol can really limit your over time and completely negate the benefits of creatine. At the very least, you’re wasting money on an expensive supplement that isn’t doing its full job. Don’t let this happen and start to monitor what you put into your body. At the end of the day, you need to decide whether a little buzz or serious gains are more important.
Best Creatine Supplements For Added Gains
Now that this is established, looking to the right creatine supplements can be a game changer. It may seem daunting to walk the isles of the supermarket or scroll through endless pages online, but it is possible to find the right supplement. We took it upon ourselves to get a list together of the best creatine supplements to make this choice easier for you.
What we found was that Transparent Labs StrengthSeries Creatine HMB was the number one creatine for its cleanliness, benefits, ingredients, and pure overall value. However, the others on this list are also very good and our team took the time to only deliver the best for your gains.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
You now have the knowledge to see the conflicting effects of creatine and alcohol and what this does to your muscle growth. It can be easy to get caught up in a good night and have a few too many, but realize this does affect your gains. Creatine is a great supplement and a staple in many routines, so look into a solid product, decide what’s more important to you, and really watch your gains grow.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Okwara, J.; et al. (2019). “Effect of alcohol consumption on testosterone, luteinizing hormone and follicle stimulating hormone levels in males residing in Nnewi Metroplois, Anambra state, Nigeria”. (source)
Walter, M.; et al. (2007). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Creatine Capsules Vs. Powder: Which One Is Best?
Both are helpful, but which is better for your gains?
For those of us looking to build insane strength and size, either for a massive aesthetic or performance results, creatine is one of those supplements we absolutely need to have on the shelf but the choice between creatine capsules vs. powder can be hard. As a safe and effective supplement, and easy way to see gains, creatine pairs nicely with a host of other products like protein powders, pre-workouts, and many more. But how to choose the best creatine option can be challenging.
Unlike some supplements, which only come in a powder or pill form depending on the supplement, creatine is available in both options. While it may be as simple as coming down to a preference in how you want to take your supplement, it can be hard to decide, for you want to maximize all your gains without sacrificing anything. So, we get to that tough question, which one is better?
Let’s take a look at creatine and note some of the differences between taking it in either pill or powder form. The right supplement can skyrocket your gains so the pressure is on to choose the right one. Good news is, it is absolutely possible to find.
What Is Creatine?
Creatine is an amino acid found in your muscles and your brain primarily used to boost energy and performance, increase muscle strength and size, avoid muscle breakdown, and retain as much muscle mass for performance and your aesthetic. What creatine does is it takes adenosine diphosphate (ADP), energy byproduct that is useless for your body, and recycles it to create adenosine triphosphate (ATP), your body’s energy source. This allows for increased energy stores for your next workout (1).
A creatine supplement gives your body a boost when looking to refuel these stores so you can tackle any workout that comes your way. As an effective tool to increase strength and size, it is no wonder why so many athletes use this supplement as a way to see gains.
Benefits Of Creatine
As mentioned above, creatine has the ability to really give you great benefits to strength and size, among other things. Benefits of creatine include:
Bigger, stronger muscles: Provide for more muscle pumps and increased blood flow through those overworked muscles for increased growth (2).
Better performance: Refuel those energy stores and enhance power output to support growth and recovery (3).
Support metabolism: Work to control insulin sensitivity and glycemic control for better fat loss.
Enhance cognitive function: Increase oxygen utilization in the brain to boost memory and processing speed (4).
Creatine Capsules Vs. Powder: Which Is Better?
When choosing between creatine capsules vs. powder, it is important to first see which one you would prefer more. Some people want to take capsules in the morning with their other vitamins and supplements and others would prefer to mix some powder and drink before their workout. So preference and what is most convenient to you is the number one factor. Along with this comes price. Of course, we would all want the very best supplements but those can get expensive. Looking into both options and seeing which product you can get at the best price also plays a big role.
To get into how this reacts and acts in your body, powder will be more readily absorbed and capsules will take time to digest. But on the alternative to that, capsules may be more convenient because you don’t need a shaker, the powder, and then some water, plus the hassle of transport and clean-up. With capsules you can pop them and your good to go. But ultimately for those of us looking to get this into our bodies as efficiently as possible, taking a powder form may seem like a better bet for it can be more readily absorbed and will hit you much faster.
Best Creatine Powder
With so many powders on the market, we wanted to share a great creatine powder from Transparent Labs with added HMB for even more benefits.
Transparent Labs StrengthSeries Creatine HMB
Code GENIRON10 For 10% Off
Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Transparent Labs Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass and boosting focus. At a good price, this is a one of the best creatine products on the market to buy for bulking.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Best Creatine Capsules
If we’re going to share a powder, it would only be fair to offer up some capsules as well. These capsules from Performance Lab are great and can serve as a solid option for those looking to take something in capsule form.
Performance Lab SPORT Maintain
Performance Lab Maintain contains three great ingredients and an ultramodern design to tackle all of your bulking needs. Easy to swallow capsules allow for better digestion so these nutrients hit you much faster.
This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and bulking and comes from the best in sports nutrition technology on the market.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
When it comes down to it, the debate between creatine capsules vs. powder is ultimately your choice. Both will provide you with creatine for increased gains, and while powder is more readily absorbed, capsules will still offer great benefits. Looking into convenience and price is important, as well as exactly what you want out of your supplements. The right product can greatly enhance all of your gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
R.; et al. (2012). “Creatine supplementation with specific view to exercise/sports performance: an update”. (source)
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Cellucor COR-Performance Creatine Review For Increased Strength
Work to increase strength and lean muscle mass with this micronized creatine.
Product Overview
The value of creatine in your supplementation routine can’t be overstated. For those of us seeking massive gains, what a good creatine supplement can do is work to increase strength and size, among other benefits, to give us that edge we want most for our training and performance. But with a market so saturated with supplements, it can be hard to tell which ones we actually should care about. Cellucor COR-Performance Creatine is a fantastic creatine product designed to increase strength and promote lean muscle mass so we never have to worry about poor performance again.
What a good creatine supplement will do is work to target those strength and size needs of our muscles by increasing blood flow and providing for better pumps throughout our entire workout. But creatine will also improve our metabolism and promote better mental capacity, thus leading to better overall athletic performance as a result of having these pieces fall into place. COR-Performance Creatine is an awesome supplement to help with this and much more as you seek the best for all your gains.
Cellucor COR-Performance Creatine is designed to increase strength, promote lean muscle mass, and improve muscle endurance, peak power, and water solubility for the best results.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
COR-Performance Creatine Highlights
COR-Performance Creatine is an amazing creatine supplement designed to increase strength, promote lean muscle mass, and improve muscle endurance, peak power, and water solubility. A well-studied and foundational muscle building ingredient, this can support the rapid production of cellular energy to increase power, endurance, and of course, growth. With 5g of micronized creatine monohydrate, the water solubility is improved because of the micronization process. A great supplement with proven results, COR-Performance Creatine is exactly what you need to see your gains take off today.
Ingredients
Micronized Creatine Monohydrate
Micronized creatine monohydrate supports cellular energy production to promote better muscular power, endurance, and muscle growth. This is done by working to replenish and restore the body’s ATP levels. Through micronization, water solubility is improved so it will dissolve easily and is more readily absorbed. All of this comes into play to promote better training and performance for your overall gains (1,2,3).
Amount Of Creatine
5g
Number Of Servings
72
Serving Size
1 Scoop
Best Way To Take
Take one serving with 8-10 fl. oz. of cold water or your beverage of choice before, during, or after training.
Price, Flavors & Effectiveness
COR-Performance Creatine is that creatine supplement you need most to promote muscle energy, as well as that valuable increase in strength and size for better endurance, power, and growth. With 72 servings per container, 1 scoop of this awesome powder will pump you with 5g of micronized creatine monohydrate for the best results. This product is only available with one option in Unflavored.
Pros
Great creatine product with tons of benefits for real results
The price for the number of servings is hard to match
Mixes well and is a great addition to your supplements routine
From a reputable company in Cellucor
Cons
More flavor options would be nice
Price: $19.99
Featured Cellucor Athlete
Janet Layug
Janet Layug is an IFBB Bikini competitor, fitness model, and sponsored Cellucor athlete who uses their amazing line of supplements to use and promote so we can see serious gains like she does. Since earning her pro card, she has won 4 professional competitions, including Ms. Bikini Olympia, and is the #1 ranked Bikini athlete in the world, with no signs of slowing down. A serious athlete who knows what she wants, Cellucor is always there to help deliver.
Check out our list of the Best Creatine Supplements for more muscle building products!
Overall Value
Cellucor COR-Performance Creatine is that creatine supplement you need most if you are serious about building muscle and taking your performance to the next level. The right creatine supplement has the ability to take your gains to new heights by promoting muscle energy, improving endurance, power, and growth, and putting on lean muscle mass for that desired physique. Cellucor is a great company who knows the needs of athletes and understands what they need to succeed, seeking to produce only the best supplements. What you are really getting is a high-quality creatine supplement with awesome benefits, proven results, and an honest company backing you. Try COR-Performance Creatine today and never settle for anything less again.
Try Cellucor COR-Performance Creatine Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor
References
Andre, T.; et al. (2015). “The effects of creatine monohydrate supplementation on creatine transporter activity and creatine metabolism in resistance trained males”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, R.; et al. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Victor Martinez: How To Avoid Retaining Water Weight On Creatine
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Victor Martinez explains key tips on how to properly cycle creatine to avoid holding water weight.
Victor Martinez is an iconic long running pro bodybuilder who also featured in the original Generation Iron and has now started his own supplement company. To say he is knowledgeable about all things bodybuilding would be an understatement. While discussing about his supplement company, Superhero Labz, we asked him for some advice on creatine usage. In our latest GI Exclusive, Victor Martinez breaks down the key strategy to get the best results from creatine without retaining too much water.
Creatine is an amazing (and legal) supplement for packing on mass and muscle. It’s often one of the earlier supplements that serious lifters start to use. While it provides a wonderful boost to your gains, it also has a negative side effect. Over time, consistent usage can lead to retaining higher levels of water weight.
For casual lifters, this might not be a big deal. But for those who are looking to be shredded on top of all that muscle, this is a major problem. Double so for competitive bodybuilders. That’s why we turned to Victor Martinez for advice on how to best use creatine in your bodybuilding diet and supplementation.
Victor Martinez jokes at first – saying he could lie and recommend that lifters buy creatine monthly from his new company. But he honors transparency and trust. Which is why he admits that the supplement should be used on a cycle rather than non-stop consistently. Martinez relates to his own experience first using creatine, how it affected his body, and how he eventually adjusted to an optimized strategy.
Like nearly any lifter who starts using creatine, Victor Martinez saw immediate results. So long as you maintain training – creatine will help bulk you up with bigger muscle mass. It even helps provide the coveted pump during a particularly grueling session in the gym. But what Martinez quickly noticed was that the effects started bending more towards the negative. This happened approximately six to eight weeks into using creatine. He noticed that he was holding more and more water weight. He also noticed that he was no longer receiving the pump.
So he came off of creatine. The water weight diminished and he started feeling better again going into his training sessions. What Victor Martinez ultimately concluded, was that creatine needs to be cycled. That a bodybuilder should stop using the supplement about six to eight weeks in. Then come off the product and start again. Martinez took a three week break between using creatine. That seemed to keep everything in check.
Victor Martinez also suggests that a bodybuilder plan out their creatine cycles to match it up with peak week. He believes that if you are in the early stages of using creatine in the week of a competition – you’re in a good place. He’s stated he’s used creatine to hold water weight on purpose – to avoid looking completely flat Of course, it’s a delicate balance, you don’t want too much to make you look soft and puffy.
If you keep all of these tactics in mind, you’ll find creatine to be an extremely valuable weapon in your bodybuilding arsenal. You can watch Victor Martinez go into full detail about creatine cycling in our latest GI Exclusive interview above!
Cellucor M5 Ultimate Review For Building Muscle & Strength
This creatine supplement is one to seriously build muscle and strength to influence your training, performance, and physique.
Product Overview
Building strength can be a challenge and while it may seem like lifting to excess will lead to that desired growth, think again. Sure, getting a great pump and taking some of the staples like protein powders and pre-workout can certainly influence growth, but why limit yourself by neglecting those supplements that really boost muscular strength and endurance? Creatine has the ability to work wonders for your gains and Cellucor M5 Ultimate is that upgraded and reformulated supplement you need most.
Creatine is an amino acid found in your muscles and your brain and is used to spark energy to improve performance, increase strength and size during heavy lifting or exercise, avoid muscle breakdown, and help retain muscle mass so you never lose those hard-earned gains. The right creatine supplement can kickstart your performance to a whole new level and Cellucor M5 Ultimate, with its transparent label and powerful ingredients, can do this and much more.
Cellucor M5 Ultimate combines three forms of creatine into a cutting-edge creatine supplement to support muscle growth, strength, endurance, and performance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor M5 Ultimate Highlights
Cellucor M5 Ultimate is an amazing creatine supplement combining three different forms of creatine to give you the best when it comes to building strength and size. M5 Ultimate has been updated, upgraded, and reformulated to bring you a fully transparent, cutting-edge, and stimulant-free supplement design to support muscle growth, strength, endurance, and performance. Cellucor is a company based on quality you can trust, and this award-winning product is no exception.
Ingredients
Mass Building Creatine Complex
Creatine Monohydrate: One of the most common forms of creatine, this promotes the production of cellular energy to support muscular strength, growth, and endurance (1).
Creatine Nitrate: Forms when creatine bonds with nitrate anions, this can improve cardiovascular performance and overall power output (2).
Creatine Hydrochloride: Works for great benefits to strength and size while being a highly soluble and absorbable form (3).
Calcium B-Hydroxy B-Methylbutyrate (HMB) Monohydrate: Pairs well with creatine and promotes muscle gains, muscle function, and overall muscular health (4).
Other Ingredients
Citric Acid, Natural Flavors, Silicon Dioxide, Sucralose, Malic Acid, Acesulfame Potassium, Spirulina Extract
Amount Of Creatine
7g
Number Of Servings
20
Serving Size
1 Scoop
Best Way To Take
Mix 1 scoop with 10-12 fl. oz. of water after training, or at any time of the day on non-training days.
Price & Effectiveness
Cellucor M5 Ultimate is the ultimate muscle and strength builder designed to give you only the best when it comes to your creatine supplementation. With 20 servings per container, 1 scoop will pump you with these great ingredients so you see results fast.
Pros
Great for building strength and size while improving muscle gains and health
The ultimate creatine complex with three different forms
Quality and trusted ingredients for your overall health
From a reputable company in Cellucor
Cons: N/A
Price: $39.99
Sponsored Athlete
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Overall Value
Cellucor M5 Ultimate is that creatine supplement you need most to see serious gains and increased muscle growth. With a fully transparent label, cutting-edge ingredients, and a stimulant-free formula, this product is exactly what you need to see those muscle building results. What you are really getting is a high-quality creatine product with three different forms of creatine, a cutting-edge formula, and a company you can trust backing it. Try Cellucor M5 Ultimate today and work to improve your training and performance in no time.
Try Cellucor M5 Ultimate Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor
References
Kerksick, C.; Wilborn, C.; Campbell, W.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015). “Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
De Franca, E.; Avelar, B.; Yoshioka, C.; Santana, J.; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
Kreider, R.; Ferreira, M.; Wilson, M.; Almada, A. (1999). “Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength”. (source)
The Benefits Of Creatine: 5 Reasons To Boost Health & Performance
Creatine’s popularity remains on the rise, but some still may be skeptical of the benefits despite this being a widely researched and effective supplement for serious gains.
Creatine has become a staple supplement for those looking to get big and see great results when it comes to strength and lean muscle mass. Creatine has been researched extensively for its benefits on both recreational and professional athletes and while those looking to get big are comfortable with it, those seeking more growth with exercise performance remain skeptical even with many forms of creatine.
While creatine is a supplement known to increase muscle growth, the other benefits of this mighty supplement suggest its effects go far beyond simply bulking up for muscle mass or muscle building from taking creatine without weight gain like other supplements for better muscle production that can cause increases in muscular development for the best results when taken by men and women.
As an incredibly efficient supplement, creatine is loved by serious lifters and bodybuilders, and sought after by those looking to boost short and powerful exercise performance, like sprinting. Creatine is a nitrogenous organic acid naturally found in muscles and nerve tissue and aids in supplying energy to your body. The fuel source provided is for Adenosine Triphosphate (ATP) which offers short bursts of power, so during high intensity training, creatine stores in your cells get used up quickly.
By using this as a supplement, you help restore what is lost in a grueling workout and can support a longer, stronger workout to take you to, or keep you at, an elite level from taking creatine for muscle strength and resistance training and creatine can increase benefits in healthy people like other supplements.
Safety & Effectiveness Of Creatine Supplementation
Although creatine has created some cause for speculation as a potentially harmful product, through research and proper dosing, it has become one of the safer supplements with minimal side effects, even while more research is needed. Along with a solid exercise routine and healthy diet, creatine can give you that much needed boost to maximize your potential in the gym.
The benefits of this supplement go far beyond what people imagine and these top reasons why creatine is helpful for you should be reasons to have it on your shelf for long term gains from this and other supplements that can help.
Increase Athletic Performance For Results
Creatine increases strength and power output, but also aids in performance, in particular those athletes who use high amounts of energy during short, high interval intense training sessions or who need energy stores for prolonged exercise (1). For those who need the most output with as much power as possible, creatine offers that explosive benefit of bringing energy to the forefront.
On top of the physical benefits associated with it, its ability to resupply those energy stores can support recovery and get your muscles to where they need to be to see growth and increased energy from certain levels of creatine to enhance workouts from the effects creatine has. A good creatine supplementation can also reduce muscle damage (2) during training to keep you as healthy as possible during complex, high intensity training sessions for the long term from the use of creatine to help for safe and effective gains from reasonable doses.
Promotes Strength For Serious Big Lifts
The most widely accepted benefit of creatine is its ability to promote strength and muscle growth from those who use creatine for increased body mass. Consuming creatine helps your muscles build phosphocreatine which allows for better workouts with intense strength-building exercises. Creatine has a great effect on muscle growth by causing the cells to inflate improving muscle pump.
Since creatine contains L-arginine, your blood flow and circulation improve (3) and your muscles retain more water. It allows you to push through that extra rep or two and maximizes your time in the gym to lift more safely and effectively while providing that big, toned aesthetic you want. The benefit creatine has on your myogenic satellite cells is important for muscle regeneration and the overall maintenance of your skeletal muscle and health (4).
Improves Metabolism For Enhanced Calorie Burn
Creatine can improve your insulin sensitivity and improve glycemic control (5) to help boost your metabolism. With an increase in metabolic rate, you can increase the number of calories burned also aiding in fat loss. Since creatine allows for prolonged activity, your ability to burn more calories comes from the fact you can train longer.
This will allow you to better control your weight management as well as energy control to benefit your optimum strength and weight loss goals without sacrificing that hard-earned muscle from exercise for weight and the intended effect from supplement loading.
Boosts Mental Capacity To Improve Overall Focus
A grueling workout can be draining both on your body and your mind. Creatine helps boost mental capacity by improving your working memory and processing speed (6). For those struggling to stay focused and alert to get the most out of training, creatine offers great benefit to brain power.
As you become more fatigued, creatine can enhance brain function (7) by increasing oxygen utilization in the brain. Creatine’s ability to reduce mental fatigue makes this a great supplement to keep you grinding harder so you stay alert and building muscle without the sluggish, lazy feeling throughout the day for your daily dose of energy.
Elevates Testosterone To Spike Energy Levels
Those who know the feeling of low testosterone understand the frustrations that come with it. A decrease in energy levels, endurance, mental sharpness, and sex drive can all be unfortunate side effects of low testosterone which can negatively affect your training.
What creatine can do is convert testosterone into a more active form, known as dihydrotestosterone, to increase the effect (8) and aid in elevated levels of testosterone and the benefits it provides. You will find that your energy, endurance, and mental capacity all improve to keep you running at maximum capacity without worrying about a crash in the middle of your workout to ruin your day.
Wrap It All Up
While creatine is widely accepted as a strength building supplement, some athletes still shy away from it for fear of getting too big. Those looking to pack on lean muscle tend to lean towards other supplements to keep from gaining too much muscle. But the benefits of this supplement on the body and the mind are hard too ignore.
Creatine is a great supplement for those looking to get bigger and see substantial muscle growth, but creatine’s ability to increase athletic performance, boost metabolism and testosterone, and promote cognitive function are all solid reasons this supplement should be on your shelf. Look into the benefits of this supplement and feel comfortable in knowing that your supplement is providing so much more than what you originally thought. Supplemented with a great workout regimen and healthy diet, creatine will give you that boost for gains and the ability to train at the highest level for weeks to come with minimal to no symptoms.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Wang, Chia-Chi; Fang, Chu-Chun; Lee, Ying-Hsian; Yang, Ming-Ta; Chan, Kuei-Hui (2018). “Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance”. (source)
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
Vierck, Janet L.; Icenoggle, Deri L.; Bucci, Luke; Dodson, Michael V. (2003). “The effects of ergogenic compounds on myogenic satellite cells”. (source)
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Rae, Caroline; Digney, Alison L.; McEwan, Sally R.; Bates, Timothy C. (2003). “Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial”. (source)
Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Arazi, H.; Rahmaninia, F.; Hosseini, K.; Asadi, A. (2015). “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses”. (source)
What To Take For Post-Workout Supplements To Optimize Gains
The time after your workout is great for boosting gains by optimizing growth and recovery and these post-workout supplements are perfect for achieving that.
You love gains. We know it and don’t be afraid to admit it. You just love gains. But so do other people, so you definitely aren’t alone. But finding the right supplements and approach to maximizing those gains can be challenging and can often times lead us down the wrong road, something we definitely don’t want or need. The right post-workout supplements can put us on track to seeing those gains we want most without any added nonsense to interfere. And that is what we want and need.
Let’s jump into some great post-workout supplements to see what you can do to maximize growth and recovery. The right supplements paired with a great diet and solid training routine can greatly affect your gains. With reputable companies working on your behalf with clean ingredients and transparent labels, you can be sure to only get the best when it comes to your supplementation routine as you seek the best for those gains.
Why Post-Workout Supplements Matter
Post-workout supplements matter because the time after your workout is exactly when you need to pump yourself with vital nutrients to maximize growth and recovery. Your muscles and body are depleted after a grueling workout and finding the right nutrients to then replenish your body can prove to be very effective in the long run. Post-workout supplements are exactly what you need to capitalize on all these gains so you see the growth you want most and the recovery you need most for efficient repair. While other supplements like pre-workouts and multivitamins are essential, your post-workout routine should be on par with your training so you never sacrifice your hard work in the gym.`
Top Post-Workout Supplements To Boost Gains
For those post-workout gains, it is important to optimize growth and recovery as best you cans so you don’t sacrifice any of that hard work you worked hard for in the gym. The right supplements pair with a solid diet and quality training plan can greatly affect your gains and give you a lifestyle you want most. It can be hard to find the right supplements but it is not impossible. The best products can greatly influence your gains and give you the best chance at seeing the results you want most.
Protein Powders
Protein powders are perfect for boosting growth and recovery by pumping you with plenty of protein as well as added ingredients to give your body everything it needs. Whether this be a plant-based protein or the more common form in whey, protein powders can work to increase muscle growth (1), aid in recovery to help against muscle soreness and damage and promote fullness and weight management for all your needs.
A great protein powder like Performance Lab SPORT Protein can work wonders for you and while this is a plant-based protein, others that are sourced from whey can be game changers. Packed with protein and other vital nutrients, this powder is one to absolutely have on your shelf.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Check out our list of the Best Protein Powders for more great protein supplements!
Creatine
Creatine is an amino acid found in your muscles and works to improve performance, increase strength and size, and avoid muscle breakdown (2). With many different types, including creatine monohydrate, creatine HCL, and creatine anhydrous you get a safe supplement to boost gains and even help with recovery to bounce back faster.
A great creatine supplement like Transparent Labs StrengthSeries Creatine HMB is awesome to take and the added β-Hydroxy β-Methylbutyrate (HMB) works to increase muscle strength and decrease fat mass for that shredded physique.
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Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Check out our list of the Best Creatine for more great creatine products!
Mass Gainers
For those who really want to pack on strength and size, as well as serious mass, a mass gainer is something to heavily consider. Powerlifters and bodybuilders alike can greatly benefit from a mass gainer which is packed with macronutrients to fuel workouts, increase muscle growth, enhance recovery, and give you a massive physique for both aesthetic and performance. Often times these include digestive enzymes for better absorption and no stomach discomfort.
A solid mass gainer like Transparent Labs ProteinSeries Mass Gainer is great for packing on healthy weight and designed to boost your overall athletic performance with high-quality ingredients. For those looking to seriously boost strength and size, as well as overall mass, this is a great mass gaining product.
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Check out our list of the Best Mass Gainers for more muscle building supplements!
BCAAs
Branched-chain amino acids (BCAAs) are great for kickstarting muscle protein synthesis and with the help of essential amino acids (EAAs) can greatly influence growth and aid in performance. By working on increasing muscle size (3), decreasing soreness, reducing fatigue, and preventing muscle wasting, BCAAs can be taken as an intra-workout supplement or for that post-workout routine so you can capitalize on all your gains.
An awesome BCAA supplement like Kaged Muscle In-Kaged will keep you going for longer and can assist with all your strength goals. Solid ingredients have a great effect on performance and your overall health and greatly influence those post-workout gains you want most.
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Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Check out our list of the Best BCAAs for more great intra-workout and post-workout BCAA products!
Wrap Up
The right post-workout supplements can greatly affect your gains and give you everything you need to fully succeed when it comes to your post-workout routine. With the right products that are safe and effective, you can greatly influence your growth so you see the gains you want most and a physique you can be proud of. While finding the right supplements can be challenging, it is possible and you can seriously benefit from only the best. Check out some great post-workout supplements today and see what these can do for your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)