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Following a difficult to understand (taking into account ample data available) decision of the European Food Safety Authority (EFSA) of August 2018, the discussion on safety of the applied doses of monacolin K present in red rice continues [141]

Diabetes Care (2009) 32:16002

Benefits Boosts strength Supports muscle gains Improves high-intensity performance Speeds up muscle recovery Aids in ATP regeneration It may support cognitive function Drawbacks Some scale weight gain (due to water retention in the muscles) Digestive discomfort (if you do a loading phase) Requires daily supplementation Creatine Recommendation: PEScience True Creatine+ Most creatine monohydrates on the market do a good enough job, but I recommend PeScience True Creatine+ for two reasons: First, it dissolves surprisingly well in liquids, which makes it far easier and more pleasant to consume