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References:
¹ Recommended dietary protein intake based on 1.6–1.8 g/kg/day for active adults — Source: International Society of Sports Nutrition (ISSN) Position Stand on Protein and Exercise.
² Recommended creatine intake of 3–5 g/day for adults to maintain muscle creatine stores — Source: International Society of Sports Nutrition (ISSN) Position Stand on Creatine Supplementation.
³ Plant-based foods contain negligible creatine; creatine is found naturally only in animal flesh — Source: U.S. Department of Agriculture (USDA) Food Data Central.
⁴ Aging reduces anabolic response to dietary protein, requiring higher intake for the same muscle protein synthesis — Source: Journal of the American Medical Directors Association, 2013;14(10):646–659.

  1. ⁵ Creatine supports energy, recovery, and muscle maintenance — Creatine regeneration of ATP helps reduce fatigue and supports muscle recovery and maintenance, especially with consistent use. Source: Science For Wellness.
  2. ⁶ Iron enhances oxygen transport, energy, and reduces fatigue — Iron is essential for hemoglobin and myoglobin, enabling oxygen delivery to muscles, which underpins improved energy, performance, and recovery. Source: Biology Insights.
  3. ⁷ Creatine helps maintain muscle mass — Supplementation supports muscle mass retention, especially important during periods of lower activity or aging. Sources: Science For Wellness; Nutrition Source, Harvard School of Public Health.
  4. ⁸ Iron + creatine combination supports long-term muscle retention and energy — Iron’s role in oxygen transport plus creatine’s support for performance contributes to sustained muscle maintenance and energy levels. Sources: ScienceDirect; Health Pub; Eating Well; Fit React.