What supplement has been shown to increase strength, immediate energy availability, and lean body mass among responders?

Creatine is recognized for its significant benefits in increasing strength and immediate energy availability during high-intensity exercise. It functions as a rapid source of energy in the form of phosphocreatine, which helps regenerate ATP (adenosine triphosphate) quickly during explosive activities like sprinting and weightlifting. This attribute allows athletes to perform at higher intensities and recover faster between bouts of exercise, ultimately leading to increases in overall strength.

Additionally, creatine supplementation has been shown to enhance lean body mass, particularly among individuals who respond well to it. This is primarily due to an increase in water retention within muscle cells, which can lead to an expansion in muscle cell volume. Over time, consistent use of creatine, combined with resistance training, contributes to muscle hypertrophy and improved performance outcomes.

Other options considered might not offer the same blend of immediate energy support and muscle-building effects. For instance, while beta-alanine is known for improving endurance performance through its buffering capacity against acid buildup in muscles, it doesn't have the same immediate energy impact as creatine. Glutamine is primarily known for its role in recovery and immune function rather than direct improvements in strength. Protein powder is essential for muscle repair and growth, but it does not provide the