Table of Contents

1. Introduction
2. Understanding Creatine: The Fuel for Your Drive
3. Creatine Monohydrate Powder: Versatility in Every Scoop
4. Creatine Capsules: Convenience in a Compact Form
5. Making Your Choice: Lifestyle, Goals, and the BUBS Difference
6. Beyond the Form: Maximizing Your Creatine Benefits
7. Common Misconceptions and Clarifications
8. Choosing Quality: Why BUBS Naturals Creatine Stands Out
9. Conclusion
10. FAQ

Introduction

Imagine standing at the trailhead of a challenging hike, or perhaps gearing up for an intense training session, knowing you've prepared your body for what's ahead. In the pursuit of optimal physical performance and a vibrant, active lifestyle, many of us turn to foundational supplements to support our goals. Creatine, a naturally occurring compound, stands as one of the most widely researched and effective tools in the fitness world, renowned for its ability to support muscle function and energy production. Yet, a common question echoes through gyms and wellness communities alike: when it comes to supplementing, what's better—creatine powder or creatine capsules?

This isn't merely a question of convenience; it delves into how our bodies absorb and utilize this powerful nutrient, impacting everything from dosage accuracy to personal preference. At BUBS Naturals, we believe in a no-BS approach to wellness, offering simple, effective, and science-backed solutions inspired by a life of adventure and purpose. Understanding the nuances between creatine powder and capsules is crucial for making an informed choice that truly aligns with your unique journey.

In this comprehensive guide, we will explore the fundamental role of creatine in supporting an active body, dissect the specific advantages and considerations of both powder and capsule forms, and provide practical insights to help you decide which option best fits your daily routine and wellness aspirations. Our aim is to equip you with the knowledge to confidently select the creatine form that empowers your pursuit of adventure, backed by the quality and transparency that define our brand. By the end, you'll have a clear understanding of how to best integrate this vital supplement into your lifestyle, enhancing your performance and supporting your overall well-being.

Understanding Creatine: The Fuel for Your Drive

Creatine is a remarkable compound, often spoken about in fitness circles, but its importance extends far beyond the gym. Naturally synthesized in the body from amino acids (arginine, glycine, and methionine), creatine is predominantly stored in our muscles, acting as a critical reservoir for immediate energy. Think of it as your body’s quick-response energy system, especially vital during high-intensity, short-duration activities.

When you engage in explosive movements like sprinting, lifting heavy weights, or rapid bursts during team sports, your muscles rapidly deplete adenosine triphosphate (ATP), the primary energy currency of your cells. This is where creatine steps in. Stored as phosphocreatine, it quickly donates a phosphate molecule to regenerate ATP, allowing your muscles to sustain those powerful efforts for longer periods. This enhanced energy availability translates directly into improved exercise performance, greater strength output, and the ability to push harder during training sessions.

But the benefits of creatine aren't limited to peak performance. Regular supplementation has been consistently shown to support increases in lean muscle mass by enabling more effective workouts and promoting intracellular water retention within muscle cells, which can contribute to muscle growth. It also plays a role in supporting muscle recovery after intense physical activity, helping to reduce muscle damage and inflammation. Beyond physical prowess, emerging research suggests creatine may offer support for cognitive function, particularly in scenarios of mental fatigue or stress, underscoring its broad impact on overall well-being.

For those committed to an active lifestyle, incorporating a high-quality Creatine Monohydrate supplement can be a cornerstone of their regimen. Our Creatine Monohydrate is specifically chosen for its purity and effectiveness, providing the science-backed support you need to power through your workouts, enhance your strength, and support muscle health as you chase your personal bests. It’s a testament to our belief in simple, functional ingredients that deliver tangible results, mirroring the direct and effective approach inspired by Glen "BUB" Doherty's legacy.

Creatine Monohydrate Powder: Versatility in Every Scoop

The powder form of creatine, specifically Creatine Monohydrate, has long been the gold standard in sports nutrition, and for good reason. Its versatility, ease of dosing, and cost-effectiveness make it a popular choice for athletes and wellness enthusiasts alike.

The Mechanism of Action

When you consume creatine in powder form, typically mixed with a liquid, it quickly dissolves. This dissolution process means the creatine molecules are readily available for absorption through your digestive system. Unlike capsules, which require the body to break down an outer shell, powdered creatine starts its journey to your muscle cells almost immediately after ingestion. This potentially quicker entry into the bloodstream allows for a more rapid uptake by muscle tissue, where it can then be converted into phosphocreatine and stored for energy regeneration. This direct pathway underscores why many prefer powder for its efficiency.

Advantages of Powder Form

• Dosing Flexibility & Customization: One of the most significant advantages of creatine powder is the unparalleled control it offers over your dosage. With a simple scoop, you can precisely measure out your desired amount, whether it's the commonly recommended 3-5 grams daily or a different personalized dose. This flexibility is particularly beneficial if you're experimenting with different phases of supplementation, though we at BUBS Naturals emphasize the consistent daily intake of 3-5g for long-term benefits over aggressive loading phases. Our unflavored Creatine Monohydrate ensures you can integrate it into your routine without compromising taste.
• Cost-Effectiveness: Generally speaking, creatine powder offers more servings for your money compared to capsules. The manufacturing process for powder is typically less complex than encapsulating, which translates to a lower cost per gram of creatine. For those committed to consistent, long-term supplementation, this can lead to substantial savings over time, making it an economically smart choice for maintaining your wellness regimen.
• Mixability & Versatility: Creatine powder excels in its ability to blend seamlessly into various beverages. It's unflavored, making it a neutral addition to water, juice, or your post-workout shake. For many, it becomes an effortless component of their morning ritual, stirring easily into a cup of coffee alongside one of our MCT Oil Creamer – 10 oz Tub or Butter MCT Oil Creamer – 10 oz Tub for sustained energy and mental clarity. This versatility allows you to integrate your Creatine Monohydrate into an already established routine without extra hassle.
• Rapid Absorption: As previously discussed, because the powder is already dissolved in liquid, your body doesn't need to expend energy breaking down a capsule. This allows for potentially quicker absorption into the bloodstream and delivery to your muscles, which can be a minor, but appreciated, benefit for those who prioritize speed of uptake.

Considerations for Powder Form

While the advantages are compelling, there are a few practical considerations for creatine powder. It does require a moment of preparation to mix it into a drink, which might not be ideal for every scenario. Some individuals may also notice a slightly grainy texture if the powder isn't fully dissolved, or a subtle alteration to the taste of their beverage, though our Creatine Monohydrate is micronized for superior mixability and designed to be virtually tasteless. Lastly, while a large tub of powder is perfect for home use, its portability can be less convenient for on-the-go adventurers compared to pre-portioned capsules, unless you pre-mix your serving or use a dedicated travel container.

In summary, Creatine Monohydrate powder offers an efficient, customizable, and economical way to support your strength, power, and recovery goals. Its straightforward nature embodies our no-BS approach to supplementation, providing you with pure, unadulterated support for your active life.

Creatine Capsules: Convenience in a Compact Form

For many, the appeal of creatine capsules lies in their sheer simplicity and portability. In a world where every minute counts, having a pre-measured dose ready to go can make all the difference in maintaining consistency with your wellness routine.

The Capsule Advantage

Creatine capsules, often referred to as pills or tablets, encapsulate a precise amount of creatine monohydrate within a gelatin or vegetable-based shell. This design offers an immediate benefit: no measuring, no mixing, and no mess. When you consume a creatine capsule, it travels intact through your esophagus into your stomach. Once there, the acidic environment of the stomach begins to break down the capsule's outer shell, releasing the creatine powder inside. From that point, the creatine is absorbed into the bloodstream much like the powdered form, eventually making its way to your muscle cells. The key difference in mechanism lies in this initial dissolution step of the capsule itself, which typically adds a small amount of time to the overall absorption process compared to already-dissolved powder.

Advantages of Capsule Form

• Ultimate Convenience & Portability: This is arguably the biggest draw of creatine capsules. They are exceptionally easy to take anywhere, anytime. Whether you're traveling for work, heading to the gym straight from the office, or embarking on an adventure that takes you off the beaten path, capsules can be popped into your bag or pocket with no fuss. There's no need for shakers, water bottles, or measuring scoops, making them a discreet and hassle-free option for consistent supplementation on the move.
• Taste & Texture Neutrality: For individuals sensitive to taste or texture, capsules offer a significant advantage. The creatine is completely enclosed, meaning you experience no taste or grittiness. This can be a game-changer for those who find the natural taste of unflavored powders unappealing or who prefer not to alter the flavor profile of their drinks.
• Pre-Measured Dosing: Each capsule contains a precise, standardized amount of creatine. This eliminates any guesswork or potential for error in measuring, ensuring that you receive a consistent dose with every intake. This can be particularly reassuring for those who prioritize exact dosing and want to simplify their supplement regimen.

Considerations for Capsule Form

While convenience is paramount, creatine capsules do come with their own set of considerations.

• Multiple Pills Required: To achieve the recommended daily dosage of 3-5 grams of creatine, you often need to take several capsules. For example, if each capsule contains 1 gram of creatine, you would need to take 3 to 5 capsules daily. For some, this can be an uncomfortable number of pills to swallow, especially if they are already taking other supplements.
• Higher Cost: Due to the additional manufacturing processes involved in encapsulating creatine, capsules typically come at a higher price point per serving compared to bulk powder. This can add up over time for consistent daily users, impacting the overall budget for your supplement stack.
• Slower Absorption: As noted, the capsule shell must first dissolve in the stomach before the creatine can be released and absorbed. While the difference in total absorption time is generally not significant enough to impact long-term effectiveness, it means that the creatine won't be immediately available to your body in the same way a pre-dissolved powder might be.
• Swallowing Difficulty: For individuals who have difficulty swallowing pills, taking multiple capsules daily can be a deterrent or even a challenge, potentially leading to inconsistent supplementation.

In essence, creatine capsules offer unparalleled convenience and discretion, making them an excellent choice for those with dynamic lifestyles. They underscore our brand's dedication to making wellness accessible, allowing you to support your body with quality ingredients no matter where your adventures take you. The choice ultimately depends on balancing these factors with your personal preferences and daily habits.

Making Your Choice: Lifestyle, Goals, and the BUBS Difference

Deciding between creatine powder and capsules isn't about one being inherently "better" than the other; it's about finding the best fit for you. At BUBS Naturals, we understand that every individual's wellness journey is unique, influenced by their daily routine, personal preferences, and specific goals. Our no-BS approach means we empower you with information to make choices that genuinely support your life of adventure, wellness, and purpose.

There's no "one size fits all" answer, so let's explore how to evaluate which form of Creatine Monohydrate is right for your active lifestyle:

• Consider Your Routine: Think about your typical day. Do you have a consistent morning ritual where you prepare a shake or coffee? If so, mixing in Creatine Monohydrate powder can be a seamless addition. Many find it effortless to stir into their morning beverage alongside a scoop of Collagen Peptides for comprehensive joint and skin support. On the other hand, if your schedule is unpredictable, you're frequently on the go, or you prefer minimal prep, capsules might be the clear winner. They offer the ultimate grab-and-go convenience, easily fitting into a gym bag or pocket.
• Personal Preference: Taste and texture can be subjective. Our Creatine Monohydrate powder is unflavored and micronized for superior mixability, designed to be as neutral as possible. However, some individuals prefer to avoid any potential textural changes in their drinks. If you're particular about flavors or struggle with any grittiness, capsules ensure a completely neutral experience. Conversely, if you dislike swallowing multiple pills, powder mixed into a single drink might be more appealing.
• Budget: When considering long-term use, cost can be a factor. Creatine powder is generally more cost-effective per serving, especially when purchased in larger tubs. If you're looking to optimize your supplement spending while maintaining a consistent daily intake, powder often presents a more economical choice.
• Dosage Needs: While a consistent 3-5 gram daily dose is recommended for most, powder provides greater flexibility if you ever need to precisely adjust your intake. This precision can be beneficial for specific athletic protocols or if you are guided by a coach or nutritionist for a tailored approach. Capsules offer pre-measured doses, ensuring consistency but less flexibility for incremental adjustments.

At BUBS Naturals, our commitment is to providing clean, high-quality, and functional supplements. Our Creatine Monohydrate powder is rigorously tested and NSF Certified for Sport®, ensuring purity and potency. We focus on simple, effective ingredients, so you can trust that you're getting exactly what your body needs to support your strength, power, and muscle recovery without any unnecessary additives.

We believe in empowering your wellness journey, just as Glen "BUB" Doherty inspired us to live a life of purpose and adventure. Whether you opt for the versatile powder or the convenient capsules (should we offer them in the future), the core principle remains the same: choosing a quality product that you can consistently integrate into your routine is paramount. When you choose BUBS Naturals, you're not just investing in your health; you're joining a community dedicated to a greater purpose, as 10% of all profits are donated to veteran-focused charities in honor of BUB's legacy.

Ultimately, the best form of creatine is the one you will take consistently. Reflect on your lifestyle, preferences, and goals, and select the option that makes supporting your active life as effortless and enjoyable as possible.

Beyond the Form: Maximizing Your Creatine Benefits

While the debate between creatine powder and capsules often takes center stage, it's crucial to remember that the form you choose is just one piece of the puzzle. To truly unlock the full potential of creatine and experience its profound benefits for strength, performance, and recovery, several foundational lifestyle factors must be in place. At BUBS Naturals, we champion a holistic approach to wellness, understanding that peak performance is a symphony of quality supplementation, consistent effort, and a mindful lifestyle.

Consistency is Key

This is perhaps the most critical factor for creatine supplementation. Research consistently shows that daily intake, typically 3-5 grams, is far more important than the specific timing (pre- or post-workout) or whether you initially undergo a "loading phase." By taking Creatine Monohydrate consistently each day, you ensure your muscle creatine stores remain saturated, allowing for continuous ATP regeneration and sustained performance benefits. Our Creatine Monohydrate is designed to be effortlessly integrated into your daily routine, emphasizing ease of use to support your consistency.

Hydration

A common misconception is that creatine causes dehydration. In reality, creatine pulls water into your muscle cells (intracellular hydration), which is a positive effect that can support muscle function and growth. However, this means it's even more vital to maintain adequate overall hydration. When taking creatine, ensure you're drinking plenty of water throughout the day. Staying well-hydrated supports not only creatine's function but also every bodily process, from nutrient transport to temperature regulation. Explore our Hydration Collection and consider products like Hydrate or Die – Lemon to replenish essential electrolytes, especially after intense workouts or during your adventures.

Balanced Nutrition

Creatine supports your body's energy systems and muscle health, but it's not a substitute for a nutritious diet. Fueling your body adequately with a balance of lean proteins, complex carbohydrates, and healthy fats provides the building blocks for muscle repair and growth, and sustains your energy levels. Focus on whole, minimally processed foods to create an optimal environment for your body to thrive and respond to training. For additional wellness support, consider integrating other supplements like our Collagen Peptides Collection for joint health and skin vitality, or Vitamin C for antioxidant activity and collagen formation.

Regular Exercise

Creatine is a performance enhancer, meaning it helps you get more out of your training. It doesn't do the work for you. To see the benefits of increased strength, power, and muscle mass, you need to engage in regular resistance training and high-intensity activities. Creatine provides the energetic support, allowing you to push harder, lift heavier, and recover more effectively, ultimately accelerating your progress.

Adequate Sleep

Often overlooked, sufficient high-quality sleep is non-negotiable for recovery, hormone regulation, and overall wellness. It's during sleep that your body repairs muscle tissue, consolidates memories, and recharges for the next day's challenges. Without adequate rest, your performance will suffer, regardless of how perfectly you've optimized your supplement regimen. Prioritizing 7-9 hours of sleep per night is fundamental to maximizing the benefits of creatine and achieving your wellness goals. For additional digestive and general wellness support, you might also consider our Apple Cider Vinegar Gummies as part of your balanced daily routine.

The BUBS Naturals way is about empowering you to live your best life—one filled with adventure, purpose, and robust health. Our products, including our Creatine Monohydrate, are rigorously tested and NSF Certified for Sport®, reflecting our unwavering commitment to clean, effective support. We believe that by combining high-quality supplementation with these essential lifestyle pillars, you can truly unlock your potential. Furthermore, our dedication extends beyond your personal wellness; 10% of all profits go to veteran-focused charities, honoring Glen "BUB" Doherty's legacy and fostering a cycle of purpose and positive impact in the world.

Common Misconceptions and Clarifications

Creatine, despite its extensive scientific backing, is often surrounded by myths and misunderstandings. At BUBS Naturals, we believe in clarity and science-backed facts. Our no-BS approach means we're here to debunk common misconceptions so you can confidently integrate Creatine Monohydrate into your wellness routine.

• Creatine is not a steroid. This is perhaps the most persistent myth. Creatine is a naturally occurring amino acid derivative, fundamentally different from anabolic steroids. Steroids are synthetic hormones that mimic testosterone, affecting the body's endocrine system, often with significant side effects. Creatine, on the other hand, works by enhancing the body's natural energy production cycle (ATP regeneration) within muscle cells. It is not hormonal and does not alter genetic expression in the same way steroids do. It's a safe and effective supplement for supporting muscle function and performance, widely recognized and permitted by sports organizations globally.
• Creatine does not inherently cause dehydration or kidney damage in healthy individuals. Another common concern is that creatine can lead to dehydration or put undue strain on the kidneys. Extensive research has consistently shown that in healthy individuals consuming recommended doses (3-5 grams daily) and maintaining adequate hydration, creatine does not cause kidney damage or significant dehydration. As discussed, creatine draws water into muscle cells, which is beneficial for muscle health, but it necessitates increasing your overall fluid intake to support this process and maintain whole-body hydration. Proper hydration is always important, whether you take creatine or not.
• Creatine does not cause hair loss or significantly impact testosterone levels. Some anecdotal reports have linked creatine to hair loss or elevated dihydrotestosterone (DHT), a hormone associated with male pattern baldness. While one older study showed a temporary increase in DHT, subsequent, more comprehensive research has largely refuted a direct link between creatine supplementation and hair loss in the general population. Similarly, most studies indicate that creatine does not significantly increase total or free testosterone levels. When consumed responsibly, Creatine Monohydrate is considered safe for most healthy adults.
• You don't need to "cycle" off creatine. Unlike some supplements, there is no strong scientific evidence to suggest that cycling off creatine (i.e., taking breaks from it) is necessary or beneficial for maximizing its effects or preventing adverse outcomes. Long-term studies have demonstrated the safety of continuous creatine use for several years in healthy individuals. Consistency is the key to maintaining saturated muscle creatine stores and continuously reaping its benefits.
• Creatine does not cause excessive bloating (beyond intracellular water retention). While creatine does cause muscles to retain more water, this is primarily intracellular water (inside the muscle cells), which can contribute to a fuller muscle appearance. This is distinct from extracellular bloating (water retention outside the cells) which can lead to a puffy look. Any initial, temporary weight gain on creatine is typically due to this beneficial increase in muscle water content, not fat gain or uncomfortable bloating, provided adequate hydration is maintained.

By clarifying these points, we hope to empower you with accurate information, allowing you to make informed decisions about your supplement choices. Our focus on clean, functional, and science-backed supplements means you can trust that our Creatine Monohydrate is designed to support your body effectively and safely, without the baggage of misleading claims.

Choosing Quality: Why BUBS Naturals Creatine Stands Out

In a market saturated with supplements, discerning quality is paramount. At BUBS Naturals, our commitment to excellence is not just a philosophy; it’s ingrained in every product we offer, especially our Creatine Monohydrate. We understand that to truly fuel your adventures and support your wellness goals, you need supplements you can trust implicitly.

Our dedication begins with sourcing. We believe in providing only the purest, most effective ingredients. That’s why our Creatine Monohydrate is a single-ingredient product: 100% pure creatine monohydrate. We embrace a "no-BS" approach, meaning no fillers, no artificial flavors, and no unnecessary additives. What you see is what you get—simple, potent support for your active body.

Beyond purity, transparency and safety are cornerstones of our brand. Our Creatine Monohydrate is rigorously tested by independent third parties and is NSF Certified for Sport®. This certification is a critical differentiator, assuring you that our product has been tested for banned substances and contaminants, and that what's on the label is precisely what's in the tub. For athletes and active individuals, this level of verification provides peace of mind, knowing they are consuming a clean and safe product that meets the highest standards of quality.

We also focus on functionality. Our Creatine Monohydrate is micronized, meaning the particles are extra-fine, which significantly enhances its mixability. This ensures it dissolves effortlessly into your preferred beverage without any gritty residue, making daily supplementation a smooth and enjoyable experience. Whether you stir it into water, juice, a smoothie, or your morning coffee with our Creamers Collection, you'll appreciate the seamless integration into your routine.

Our brand story is deeply rooted in the legacy of Glen "BUB" Doherty, a former Navy SEAL who lived a life of adventure, purpose, and giving back. This ethos permeates everything we do. We don't just sell supplements; we aim to inspire and support a lifestyle that prioritizes well-being, resilience, and contribution. That's why 10% of all our profits are proudly donated to veteran-focused charities, honoring BUB's spirit and commitment to those who serve.

When you choose BUBS Naturals Creatine Monohydrate, you're not just purchasing a supplement. You're investing in a product crafted with integrity, backed by science, and produced with an unwavering commitment to quality. You're choosing a brand that stands for clean, functional nutrition and a deeper purpose—empowering your performance while making a positive impact on the world. It's the BUBS difference, supporting your journey every step of the way.

Conclusion

The quest for peak physical performance and enduring wellness is a journey, not a destination, and selecting the right tools to support that journey is essential. When it comes to creatine, the choice between powder and capsules ultimately hinges on your unique lifestyle, personal preferences, and how you can best maintain consistency. Both forms deliver the same effective ingredient, Creatine Monohydrate, renowned for its ability to support strength, power, muscle mass, and recovery.

Creatine powder offers unparalleled dosing flexibility, cost-effectiveness, and seamless integration into various beverages, making it a versatile choice for those who appreciate customization and value. Our Creatine Monohydrate powder is micronized for easy mixing and unflavored, embodying our "no-BS" approach to clean, functional ingredients. On the other hand, should we offer them, creatine capsules would provide ultimate convenience and portability, perfect for busy schedules and adventures that take you away from home, ensuring consistent dosing without any mixing or taste considerations.

Regardless of the form, the most crucial aspect of creatine supplementation is consistency. Daily intake, coupled with adequate hydration, balanced nutrition, regular exercise, and sufficient sleep, creates the optimal environment for creatine to exert its benefits. These pillars of wellness are at the heart of the BUBS Naturals philosophy, inspired by Glen "BUB" Doherty's adventurous spirit and commitment to living a life of purpose.

We are dedicated to providing you with only the highest quality, science-backed supplements that are rigorously tested and NSF Certified for Sport®. This commitment ensures that every product, including our Creatine Monohydrate, supports your active lifestyle with integrity and effectiveness. Furthermore, choosing BUBS Naturals means contributing to a greater good, as 10% of all our profits are donated to veteran-focused charities.

So, whether you're powering through a demanding workout, recovering from an epic adventure, or simply striving for daily vitality, make an informed choice that aligns with your life. Experience the difference that clean, functional, and purposeful supplementation can make. Ready to fuel your next adventure with trusted support? Explore our premium Creatine Monohydrate and feel the BUBS difference.

FAQ

Is one form of creatine more effective than the other?

No, the effectiveness of creatine largely depends on the active ingredient, Creatine Monohydrate. Both powder and capsules deliver this same compound to your body. While powder may be absorbed slightly faster because it's already dissolved in liquid, this difference is generally not significant enough to impact long-term results. The most important factor for effectiveness is consistent daily intake, regardless of the form. Choose the form that best fits your lifestyle and preferences, as consistency is key.

How much creatine should I take daily, regardless of form?

For most healthy adults, a daily dosage of 3-5 grams of Creatine Monohydrate is recommended to maintain saturated muscle creatine stores. While an initial "loading phase" (e.g., 20 grams per day for 5-7 days) can speed up muscle saturation, it is not strictly necessary for long-term benefits. Consistent daily intake will achieve the same saturation within approximately 3-4 weeks.

Can I mix Creatine Monohydrate with other BUBS Naturals products?

Absolutely! Our Creatine Monohydrate is unflavored and micronized for excellent mixability, making it highly versatile. You can easily combine it with other BUBS Naturals products like our Collagen Peptides in your morning smoothie for comprehensive joint and muscle support, or stir it into your coffee with an MCT Oil Creamer – 10 oz Tub for sustained energy. Remember to always follow individual product dosing recommendations.

What lifestyle factors complement creatine supplementation?

To maximize the benefits of Creatine Monohydrate, a holistic approach to wellness is vital. This includes maintaining consistent daily intake of creatine, ensuring adequate hydration (perhaps with support from our Hydration Collection), consuming a balanced and nutrient-rich diet, engaging in regular resistance training or high-intensity exercise, and prioritizing 7-9 hours of quality sleep for recovery. These habits work synergistically to support your body's performance and overall well-being.