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Kreatin hilft, ATP (Adenosintriphosphat) zu regenerieren, die Hauptenergiequelle für Muskelkontraktionen. Dies ermöglicht es den Muskeln, mehr Wiederholungen und höhere Gewichte zu bewältigen, was zu einer stärkeren Muskelbelastung und damit zu mehr Muskelwachstum führt. Kreatin hat auch den Vorteil, dass es Wasser in die Muskelzellen zieht, was zu einem "aufgepumpten" Erscheinungsbild führt. Dieser Effekt, auch als „zelluläre Hydratation“ bekannt, kann kurzfristig zu einer Gewichtszunahme führen, was allerdings nicht unbedingt mehr Muskelmasse bedeutet. Langfristig unterstützt Kreatin jedoch die Proteinsynthese und kann so den Muskelaufbau fördern. Kreatin ist ein relativ sicheres Supplement, das gut erforscht ist. Eine gängige Dosierung liegt bei 3-5 g pro Tag. Es gibt keine überzeugenden Beweise, die darauf hinweisen, dass Kreatin bei gesunden Menschen zu Nieren- oder Leberschäden führt, solange es mit ausreichend Flüssigkeit eingenommen wird. Was ist Testosteron? Testosteron ist das wichtigste männliche Sexualhormon und spielt eine Schlüsselrolle im Muskelaufbau, der Knochendichte und der allgemeinen Leistungsfähigkeit. Es fördert die Proteinsynthese, was für die Reparatur und das Wachstum von Muskelgewebe wichtig ist. Ein höherer Testosteronspiegel begünstigt den Muskelaufbau und verkürzt die Erholungszeit nach intensiven Trainingseinheiten. Testosteron hat zudem Auswirkungen auf die mentale Einstellung von Athleten. Hohe Testosteronwerte steigern das Selbstbewusstsein, die Motivation und sogar die Aggressivität – alles Faktoren, die im Wettkampf entscheidend sein können. 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Aired: May 11, 2025
