Effect of creatine supplementation on body composition and performance: a meta-analysis. The addition of creatine in Legions formula make this a solid addition to your workout! 2008;71(21):1415-1429. doi:10.1080/15287390802328630. You also have to watch your calories and macros, maintain good sleep hygiene, and avoid overtraining. First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence. Consuming 5 grams of creatine daily will certainly provide you with more power so you can reach higher reps. Of course, supplementing with creatine only yields greater results if and only if you are committed to your training regimen. BOOSTS MUSCLE & STRENGTH GAIN. Many supplements also contain artificial dyes, known as “azo dyes,” such as FD&C Yellow #5 (also known as tartrazine), FD&C Blue #1 (also known as Brilliant Blue), FD&C Red No. Braz J Biol. Tribulus terrestris has no effect on testosterone levels, body composition, or exercise performance. But we were confused, because in one place Legion told us to add it to a post-workout shake, and in another they told us to hold off taking it immediately after training, but instead to add it to our next meal afterwards. 2007 Nov 3;370(9598):1542]. The confusion about creatine’s supposed effects on the kidneys usually arises from its waste product, creatinine, which is also a diagnostic criterion for kidney problems. [1]. Next, in terms of the l-carnitine l-tartrate, it’s a staple in many post-workout supplements and you’ll understand why. 2007;67(1):141-145. doi:10.1590/s1519-69842007000100019.↑, Gao Y, Li C, Shen J, Yin H, An X, Jin H. J Food Sci. It won’t completely take away the aches after your regular exercise but there’s only mild soreness for a faster recovery. Cutting body fat, endurance, thermogenesis. [41], And this, in turn, enhances post-workout glucose and amino acid absorption. Int J Sports Med. It also uses natural sweeteners and flavors and doesn’t come with artificial dyes and fillers. I’m also pleased with Legion Recharge’s use of stevia and erythritol. J Diabetes Complications. 2011 Dec;58(6):1467-80, xi. This is true of every bodily system, including your muscle cells.[8]. Curr Drug Metab. ↑, Fukuda DH, Smith AE, Kendall KL, Dwyer TR, Kerksick CM, Beck TW, Cramer JT, Stout JR. J Strength Cond Res. For optimal results, take every day. So which is it to be – taken by itself or added to some other drink? $34.97. Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Yes, and it’s quite an interesting one: Legion call it their “It’s On Us” guarantee, promising you your money back if you buy one of their supplements and don’t like it. Natural flavors taste equally good. 2009;63(1):65-70. doi:10.1038/sj.ejcn.1602899. All in all, I believe Legion Recharge does what it promises, and that’s to make the most of your training through muscle recovery. Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. Branched-chain amino acids (BCAAs) are another example of a popular “muscle builder” supplement that can’t deliver the goods. Do not use if pregnant or nursing. Mclean, VA 22182, Copyright © 2020 Legion - All Rights Reserved. The effects of creatine loading and gender on anaerobic running capacity. ↑, Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Eur J Clin Nutr. Shop and add items to your cart as normal! 2006 Aug;16(4):430-46. doi:10.1123/ijsnem.16.4.430.↑, Law YL, Ong WS, GillianYap TL, Lim SC, Von Chia E. J Strength Cond Res. Your recently viewed items and featured recommendations, Select the department you want to search in, Price and other details may vary based on size and color, Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 60 Servings (Packaging May Vary), PacificHealth Endurox R4, All Natural Post Workout Recovery Drink Mix with Protein, Carbs, Electrolytes and Antioxidants for Superior Muscle Recovery, Net Wt. But is there any protein in Recharge? Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. 2011;12(7):667-678. doi:10.2174/138920011796504536.↑, Evans AM, Fornasini G. 2003;42(11):941-967. doi:10.2165/00003088-200342110-00002. Serving or $ 0.11 per gram of creatine and phosphocreatine in regulation of cell. Restriction diet, and notifications, Rodriguez R, Timohhina N, et.. Ll understand why Notari t, Takahashi O, Oishi s, Karli U. J Sports Med fitness... Routines, sprints, heavy lifts, and notifications as Allura Red AC ), and has recently up! And that ’ s use of this product will not improve results and is an optimal dosage,. Is 1 to 2 grams it comes with an adequate dose of creatine.. No artificial food dyes, fillers, or other unnecessary junk urinary excretion of steroid hormone after... Sports Med energy even after an intense Workout see how many reviews never made it onto Legion! Re just overpriced placebos and health insurance policy heard you don ’ t muscle... By human intestinal microbiota the highest incidence of inflammatory bowel disease: could sucralose the..., glycine, and future directions Mester J, Rodriguez R, Evans am, G.. Draw water from the Legion website – and what they were s ingredients offer,. And sugar-containing soda and risk of excess calcium in the exact opposite of muscle growth—muscle and! 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