Table of Contents

1. Introduction
2. Understanding Creatine: Your Body's Natural Powerhouse
3. The Science Behind Creatine: Fueling Your Active Life
4. Choosing Your Creatine: The Gold Standard
5. How to Use Creatine Powder: Dosage and Phases
6. Timing and Mixing: Optimizing Your Creatine Intake
7. Creatine for Everyone: Benefits Across the Board
8. Safety, Side Effects, and Smart Supplementation
9. The BUBS Naturals Difference: Our Commitment
10. Conclusion
11. FAQ

Introduction

The consistent hum of the gym, the relentless pursuit of a personal best, the quiet dedication to daily wellness—what if one simple addition could amplify these efforts? For decades, creatine has been a cornerstone in the world of performance and well-being, yet its optimal use often remains shrouded in myth and confusion. Many understand its reputation for supporting strength and muscle, but fewer truly grasp the science behind its functionality or the most effective ways to integrate it into a demanding lifestyle.

Creatine, a naturally occurring compound derived from amino acids, plays a vital role in our body's energy production, particularly for high-intensity, short-duration activities. While our bodies produce it and we obtain small amounts from certain foods, supplementation offers a powerful means to significantly boost our internal reserves. Its impact extends far beyond the weight room, with mounting research highlighting its potential benefits for cognitive function, bone health, and overall cellular energy.

In this comprehensive guide, we'll demystify creatine, moving past the clichés to provide clear, actionable insights into how you can effectively use creatine powder. We’ll delve into what creatine is, the science that makes it so effective, the gold standard for supplementation, and the practical steps to incorporate it into your routine for optimal results. Our goal is to empower you with the knowledge to make informed decisions, ensuring you harness creatine’s full potential to support your active life and wellness journey. We believe in a no-BS approach to supplements, focusing on clean, functional, and science-backed ingredients, so you can trust that the insights shared here are grounded in research and practical application.

Understanding Creatine: Your Body's Natural Powerhouse

At its core, creatine is an organic compound that acts as a fundamental energy currency within our cells, particularly abundant in skeletal muscles and the brain. It's a tripeptide, meaning it's formed from three amino acids: L-arginine, glycine, and L-methionine. Our bodies naturally synthesize about 1 gram of creatine per day, primarily in the liver, kidneys, and pancreas. Beyond endogenous production, we also absorb creatine from protein-rich foods like red meat and seafood, though the quantities obtained this way are typically much lower than what supplementation provides.

Once synthesized or consumed, creatine is transported through the bloodstream to various tissues, with approximately 95% being stored in our muscles. Here, it’s converted into phosphocreatine (PCr). This is where the magic happens: phosphocreatine acts as a rapid-access reserve of phosphate groups. When our muscles demand quick energy for intense, short bursts of activity—think lifting heavy weights, sprinting, or explosive movements—adenosine triphosphate (ATP) is broken down to release energy. This process depletes ATP stores rapidly. Phosphocreatine then steps in, quickly donating a phosphate group to adenosine diphosphate (ADP), thereby regenerating ATP. This swift regeneration of ATP allows muscles to sustain high-intensity efforts for longer periods, delaying fatigue and enhancing performance.

Without adequate creatine stores, our muscles would fatigue much faster during these anaerobic activities. Supplementing with Creatine Monohydrate helps to super-saturate these muscle stores, increasing the availability of phosphocreatine and, consequently, the capacity for rapid ATP regeneration. This means more power, more strength, and improved work capacity during your training sessions. Our commitment at BUBS Naturals is to provide clean, functional ingredients that work with your body’s natural processes to support your wellness goals, and Creatine Monohydrate stands as a prime example of this philosophy.

The Science Behind Creatine: Fueling Your Active Life

The benefits of creatine are not merely anecdotal; they are extensively supported by decades of scientific research, making it one of the most studied and validated supplements available. Its primary mechanism of action, as detailed, revolves around enhancing the body's phosphocreatine system, directly impacting high-energy phosphate metabolism. This translates into tangible advantages across various aspects of an active lifestyle.

For those engaged in strength and power training, creatine is a game-changer. It allows for greater output during successive bursts of short-duration, high-intensity exercise. Imagine an athlete performing an extra rep or two during a heavy set of squats, or a sprinter maintaining top speed for a few more crucial seconds. This increased work capacity, facilitated by enhanced ATP regeneration, leads to greater training adaptations over time. When you can lift heavier or push harder, your muscles respond by growing stronger and larger. Beyond immediate performance, creatine also contributes to muscle growth by drawing water into muscle cells, a process known as cell volumization. This cellular hydration can act as an anabolic signal, potentially supporting protein synthesis and leading to increased lean body mass. Additionally, some research suggests it may aid in recovery by helping to mitigate muscle damage and inflammation following strenuous exercise.

However, creatine's influence extends well beyond the confines of the gym. Emerging research highlights its role in supporting overall health and vitality:

• Cognition and Brain Health: The brain, like muscles, requires a significant amount of energy and utilizes creatine for optimal function. Studies suggest that creatine supplementation can improve performance in cognitive tasks, particularly in older adults, by supporting short-term memory, reasoning abilities, and neuroprotection—safeguarding nerve cells from damage. This is especially relevant for those seeking to maintain mental acuity as they age or during periods of mental fatigue.
• Sarcopenia and Bone Health: As we age, we naturally experience a decline in muscle mass and bone mineral density, a condition known as sarcopenia. Creatine supplementation, especially when combined with resistance training, shows promise in helping to counteract these age-related declines, supporting the maintenance of skeletal muscle and potentially contributing to better bone health.
• Injury Prevention: While not a direct treatment for injuries, adequate creatine levels may play a role in reducing the frequency of dehydration, muscle cramping, and injuries to muscles, bones, ligaments, tendons, and nerves by supporting cellular hydration and energy availability during intense physical activity.

It’s important to note that while creatine excels in supporting anaerobic, high-intensity efforts, its benefits for purely aerobic or endurance-based exercise, such as long-distance running, are less clear and still under investigation. At BUBS Naturals, we are dedicated to providing products that genuinely support your active life and wellness journey, inspired by Glen “BUB” Doherty’s legacy of embracing challenges with purpose. Our Creatine Monohydrate embodies our no-BS approach, offering a simple, effective, and clean ingredient to help you push your limits and recover stronger.

Choosing Your Creatine: The Gold Standard

When it comes to selecting a creatine supplement, the market can seem saturated with various forms and blends. However, decades of research consistently point to one clear leader: Creatine Monohydrate. This specific form is the most studied, widely available, and proven to be both effective and safe for enhancing muscle performance in short-duration, high-intensity resistance exercises. While other forms of creatine exist—such as creatine ethyl ester or buffered creatine—they generally lack the extensive scientific validation that Creatine Monohydrate boasts, and often come with higher price tags without offering superior benefits.

Choosing a high-quality Creatine Monohydrate product is paramount. The supplement industry is not as strictly regulated as pharmaceuticals, making third-party testing a non-negotiable aspect of smart supplementation. This independent verification ensures that what's listed on the label is precisely what's in the product, free from contaminants, heavy metals, or undisclosed ingredients. Certifications such as NSF Certified for Sport® are particularly valuable, as they signify rigorous testing for banned substances, guaranteeing purity and quality for athletes and anyone committed to clean wellness.

At BUBS Naturals, our commitment to clean, functional, and science-backed ingredients means we prioritize quality above all else. Our Creatine Monohydrate is precisely that—a single-ingredient, pure Creatine Monohydrate formulation. We ensure our products are rigorously tested and certified by third parties, aligning with our no-BS approach to supplements. We believe you deserve nothing less than the best to support your active lifestyle, without unnecessary fillers or questionable additives. When you choose our Creatine Monohydrate, you're choosing a product designed for simple, effective support of your strength, power, and training performance, allowing you to focus on what truly matters: your progress and well-being.

How to Use Creatine Powder: Dosage and Phases

Once you've chosen a high-quality Creatine Monohydrate supplement, the next critical step is understanding how to properly dose it to maximize its benefits. There are two primary approaches to creatine supplementation: the loading phase method and the gradual, consistent daily dose method. Both are effective, but they differ in how quickly they saturate your muscle creatine stores.

1. The Creatine Loading Phase: This approach is designed to rapidly increase creatine levels in your muscles, allowing you to experience the full benefits sooner.

• Dosage: For the first five to seven days, take approximately 20 grams of creatine per day. It’s best to divide this into four equal doses of 5 grams each, spread throughout the day. For example, you might take 5g with breakfast, 5g at lunch, 5g with an afternoon snack, and 5g with dinner.
• Purpose: The loading phase quickly saturates your muscle creatine stores, typically within about a week. This means you may notice improvements in strength and power output more rapidly compared to skipping the loading phase.
• Maintenance Phase: After the initial loading phase, you transition to a maintenance dose. This typically involves taking 3 to 5 grams of creatine once daily to keep your muscle creatine levels elevated and sustained.

2. The Gradual, Consistent Daily Dose (No Loading): If you prefer a gentler introduction to creatine or wish to avoid the higher initial dosages, you can skip the loading phase entirely.

• Dosage: Begin directly with a maintenance dose of 3 to 5 grams of creatine once daily.
• Purpose: While this method takes longer to fully saturate your muscle creatine stores—typically around three to four weeks—it is equally effective over time. Many users find this approach easier on their digestive system, as it avoids the higher single-day dosages of the loading phase.
• Consistency: Regardless of whether you load or not, consistency is paramount. Taking your creatine every day, even on rest days, ensures your muscle stores remain saturated.

At BUBS Naturals, we understand the desire for clear, effective guidance. Our Creatine Monohydrate is formulated for easy integration into either of these dosing protocols. Whether you opt for the rapid saturation of a loading phase or the steady build-up of a consistent daily dose, our pure, single-ingredient Creatine Monohydrate supports your journey towards enhanced strength, power, and overall training performance. Always adhere to recommended dosages and consult with a healthcare professional before beginning any new supplement regimen, especially if you have pre-existing health conditions.

Timing and Mixing: Optimizing Your Creatine Intake

Beyond just the dosage, how and when you consume your creatine powder can influence its integration into your daily routine. While consistency remains the most crucial factor, optimizing timing and mixing can make the experience more convenient and potentially enhance absorption.

When to Take Creatine: The good news is that creatine's effectiveness isn't rigidly tied to a specific time of day. Its benefits accumulate over time as your muscle stores become saturated. Therefore, the "best" time to take creatine is ultimately the time you’ll consistently remember to take it.

• Pre-Workout: Some individuals prefer taking creatine before a workout, believing it provides immediate energy. While creatine does contribute to immediate energy, it functions by saturating your muscle stores over time, so the acute timing before a workout isn't as critical as sustained daily intake.
• Post-Workout: Many experts suggest that taking creatine post-workout, especially when combined with carbohydrates and protein, might slightly enhance absorption. This could be due to insulin's role in creatine uptake into muscle cells. Mixing your Creatine Monohydrate with your post-workout protein shake is a popular and convenient method.
• Anytime: If neither pre- nor post-workout fits your schedule, don't stress. Taking creatine at any consistent time of day—whether with breakfast, a midday meal, or before bed—will yield the same long-term benefits as long as you take it daily. For example, some people blend it into their morning coffee alongside an MCT Oil Creamer for an added boost of sustained energy and mental clarity.

What to Mix With Creatine: Creatine Monohydrate powder is known for its versatility and easy-mixing properties.

• Water: The simplest method is to mix your creatine with plain water. Our Creatine Monohydrate is unflavored, making it a seamless addition to any drink without altering its taste.
• Protein Shakes: Combining creatine with a protein shake, perhaps our unflavored Collagen Peptides, is an excellent way to consolidate your supplement routine. This combination also provides the amino acids necessary for muscle repair and growth, synergistic with creatine's performance benefits.
• Juice: Mixing creatine with fruit juice can also be effective, as the simple carbohydrates in juice can trigger an insulin response that may aid creatine uptake into muscles.
• Food: You can even stir it into soft foods like yogurt or oatmeal, ensuring it's fully dissolved for optimal absorption.

Hydration is Key: Regardless of when or how you take creatine, maintaining adequate hydration throughout the day is absolutely crucial. Creatine draws water into muscle cells, and insufficient fluid intake can lead to mild dehydration or digestive discomfort. Aim to drink plenty of water throughout the day, especially on days you’re training hard. To further support your hydration and electrolyte balance, particularly around intense workouts, consider integrating Hydrate or Die into your routine. This performance-focused electrolyte blend can help keep you feeling your best.

Creatine and Caffeine: A common question revolves around taking creatine with caffeine. Generally, it is safe to consume them together. While some older studies suggested caffeine might negate creatine's effects, more recent research indicates that concurrent use does not diminish creatine's benefits for most individuals. However, for those sensitive to stimulants, it's wise to monitor your response, and individuals with certain health conditions should always consult a healthcare provider.

At BUBS Naturals, we design our products, including Creatine Monohydrate, to be effortlessly integrated into your active lifestyle. Our easy-mixing powder ensures you can add it to your preferred beverage with minimal fuss, helping you maintain consistency and reap the full spectrum of its benefits.

Creatine for Everyone: Benefits Across the Board

While creatine gained its reputation in the bodybuilding and powerlifting communities, its profound benefits extend far beyond the realm of elite athletes and competitive lifters. In fact, comprehensive research suggests that a wide spectrum of individuals can experience significant advantages from consistent creatine supplementation. Our mission at BUBS Naturals is to support a life of adventure, wellness, and purpose for everyone, and creatine aligns perfectly with this ethos by offering foundational support for both physical and cognitive vitality.

For Athletes and Active Individuals: Creatine is a cornerstone supplement for those pushing their physical limits.

• Enhanced Strength and Power: This is creatine's most recognized benefit. By boosting ATP regeneration, it allows for more explosive power and greater strength output during short, intense efforts, which is crucial for sports like football, hockey, wrestling, sprinting, and weightlifting.
• Increased Muscle Mass: Creatine contributes to increased lean body mass, primarily by promoting cell volumization in muscles and supporting the anabolic environment conducive to protein synthesis. This translates to more effective muscle building when combined with resistance training.
• Improved Recovery: By helping to reduce muscle cell damage and inflammation, creatine can play a role in faster post-exercise recovery, allowing you to get back to training sooner and with renewed vigor.
• Reduced Fatigue: In activities requiring repeated bouts of high-intensity work, creatine helps delay the onset of fatigue, enabling sustained performance.

Beyond the Gym: Benefits for General Wellness and Healthy Aging: The versatility of creatine makes it a valuable addition for a broader audience seeking to optimize their well-being.

• Cognitive Enhancement: Studies have shown that creatine can support brain function, particularly in areas like short-term memory, reasoning, and mental fatigue, making it beneficial for students, professionals, and anyone seeking to maintain mental sharpness. It does this by ensuring the brain has ample energy, similar to how it fuels muscles.
• Support for Healthy Aging: As we age, maintaining muscle mass and strength becomes increasingly important for independence and quality of life. Creatine can help combat sarcopenia (age-related muscle loss) and may contribute to better bone health, reducing the risk of falls and improving overall physical resilience in older adults.
• Cellular Energy and Hydration: At a fundamental level, creatine ensures cells—not just muscle cells—have the energy they need to function optimally. Its role in drawing water into cells also supports overall cellular hydration, which is essential for numerous bodily processes.

Specific Considerations for Men and Women: While the core mechanisms and benefits of creatine are universal, there can be nuances in how these manifest.

• For Men: Men typically have higher muscle mass, and therefore larger natural creatine stores. Supplementation can further enhance these stores, leading to more pronounced gains in strength, power, and muscle hypertrophy when combined with intense training. The ability to push harder in workouts directly translates to greater physical adaptations.
• For Women: Women also experience similar physical benefits from creatine, including increased strength, improved exercise performance, and enhanced lean body mass. However, research suggests that women might especially benefit from creatine's impact on brain health, energy levels, and recovery, particularly amidst the unique physiological demands of various life stages or periods of stress and sleep deprivation. For women, the focus on creatine often expands to include its broader wellness applications, making it a truly versatile supplement.

In essence, creatine is not just a performance enhancer; it’s a wellness supporter. It’s a clean, science-backed ingredient that aligns with the BUBS Naturals ethos of promoting vitality for all. Whether you're an athlete pushing for a podium finish, a busy professional seeking mental clarity, or simply someone committed to healthy aging, incorporating Creatine Monohydrate can be a smart, purposeful step toward achieving your goals and enhancing your daily life.

Safety, Side Effects, and Smart Supplementation

With any supplement designed to support your wellness journey, understanding its safety profile and potential considerations is paramount. Creatine is perhaps one of the most thoroughly researched supplements available, and the overwhelming scientific consensus points to its safety for most healthy individuals when taken at appropriate doses. We, at BUBS Naturals, emphasize transparency and informed choices, ensuring you have all the necessary information to supplement intelligently.

General Safety Profile: Decades of studies confirm that oral creatine supplementation, when used at recommended dosages, is likely safe for up to five years. Professional sports organizations, including the International Olympic Committee (IOC) and the NCAA, permit its use, underscoring its established safety and efficacy within competitive environments. This robust body of evidence is a testament to Creatine Monohydrate's reliability as a performance-enhancing and wellness-supporting ingredient.

Potential Side Effects and How to Manage Them: While generally well-tolerated, some individuals may experience minor side effects, which are often manageable with proper use:

• Weight Gain: A common observation is an initial increase in body weight. This is typically due to creatine drawing water into the muscle cells (cell volumization), not an increase in body fat. This water retention often contributes to a fuller, more defined muscular appearance and is a sign that the creatine is working. Maintaining good hydration helps manage this.
• Stomach Discomfort: Some users, particularly during a loading phase or when taking creatine on an empty stomach, may report mild digestive issues such as upset stomach, bloating, or diarrhea. These can often be mitigated by:
  • Skipping the loading phase and starting directly with a maintenance dose of 3-5 grams daily.
  • Dividing doses if you are loading.
  • Taking creatine with meals or a protein shake.
  • Ensuring the creatine powder is fully dissolved in sufficient liquid.
• Muscle Cramps: Though often attributed to creatine, muscle cramps are more frequently a result of inadequate hydration and electrolyte imbalance, especially during intense exercise. Prioritizing consistent fluid intake and supplementing with electrolytes like our Hydrate or Die can help prevent this.

Important Precautions and Consultations: While creatine is safe for most, it's not universally recommended for everyone. Always exercise caution and consult a healthcare provider before starting any new supplement, especially if you:

• Are pregnant or breastfeeding.
• Have pre-existing kidney or liver disease, as creatine might exacerbate these conditions.
• Have diabetes.
• Have bipolar disorder, as creatine may potentially increase the risk of mania.
• Are taking any medications, as potential interactions can occur (e.g., some research suggests caffeine and creatine together might be a concern for individuals with Parkinson's disease).

Our commitment to your well-being means we strictly adhere to FDA guidelines, focusing on how our products support general wellness and the body's natural functions, never making claims to cure, treat, or prevent disease.

The Importance of Quality and Third-Party Testing: Given that dietary supplements are not as rigorously regulated as pharmaceuticals, the responsibility falls on the consumer to choose reputable brands. This is why BUBS Naturals prioritizes rigorous third-party testing. When you see certifications like NSF Certified for Sport® on our products, it means they have been independently verified for purity, potency, and absence of banned substances. This assurance is integral to our "no-BS approach"—we believe you should know exactly what you're putting into your body.

In addition to Creatine Monohydrate, other quality supplements like Vitamin C for antioxidant support or Apple Cider Vinegar Gummies for digestive wellness also benefit from this commitment to quality. By choosing BUBS Naturals, you are choosing a brand that is dedicated to clean, functional, and rigorously tested supplements, allowing you to pursue your active life with confidence and peace of mind.

The BUBS Naturals Difference: Our Commitment

At BUBS Naturals, our story is more than just about supplements; it's about a legacy of adventure, wellness, and giving back. Inspired by the life of Glen “BUB” Doherty—a Navy SEAL, an adventurer, and a true friend—we embrace a philosophy of purpose-driven living. This ethos permeates everything we do, from the ingredients we source to our steadfast commitment to veterans.

Our supplements are crafted with a "no-BS approach." This means we focus on clean, high-quality, natural ingredients that are science-backed and truly functional. We don't believe in fillers, artificial additives, or unverified claims. Instead, we invest in rigorous third-party testing, including certifications like NSF Certified for Sport®, to ensure that every product, from our versatile Collagen Peptides to our energizing MCT Oil Creamer, meets the highest standards of purity and potency. We want you to feel confident that what you’re putting into your body is both effective and impeccably clean.

The design of our products reflects our dedication to supporting active lifestyles. We understand that your days are packed with challenges and adventures, which is why our supplements are formulated to mix effortlessly, seamlessly integrating into your daily routine. Whether it's a scoop of Creatine Monohydrate in your post-workout shake or Hydrate or Die for optimal hydration, we make it simple for you to nourish your body and maintain peak performance.

But our mission extends beyond physical wellness. A cornerstone of the BUBS Naturals brand is our unwavering commitment to giving back. In honor of Glen "BUB" Doherty's service and sacrifice, we proudly uphold our 10% Rule: 10% of all profits are donated to veteran-focused charities. This pledge is not just a policy; it's a reflection of our core values and a tangible way we contribute to the well-being of those who have served our country. When you choose BUBS Naturals, you’re not just investing in your own health; you’re becoming part of a larger community dedicated to purpose and positive impact. Our Creatine Monohydrate embodies this difference: a top-tier supplement born from integrity, backed by science, and driven by a mission that truly matters.

Conclusion

Navigating the world of supplements can often feel overwhelming, but when it comes to enhancing physical performance and supporting overall wellness, Creatine Monohydrate stands out as a clear, science-backed winner. We've explored its fundamental role as your body's natural energy booster, the extensive research validating its power for strength, muscle growth, and even cognitive function, and the practical steps to integrate it effectively into your daily routine.

Understanding how to properly dose and consistently take creatine, whether through a loading phase or a steady daily intake, is key to unlocking its full potential. We've also highlighted the critical importance of choosing a high-quality, third-party tested product, aligning with our unwavering commitment at BUBS Naturals to deliver clean, functional, and science-backed supplements. While minor side effects can occur, they are typically manageable, underscoring creatine's excellent safety profile for most healthy individuals.

At BUBS Naturals, we believe in empowering you with the tools to live a life of adventure and purpose, inspired by Glen "BUB" Doherty's enduring legacy. Our Creatine Monohydrate is designed to be a seamless, effective addition to your regimen, supporting your drive to push limits and pursue wellness with confidence. And with every purchase, you contribute to our 10% Rule, making a tangible difference for veteran-focused charities.

Ready to experience the difference Creatine Monohydrate can make in your training and wellness journey? Start small, stay consistent, and let the results speak for themselves.

FAQ

Q1: How long does it take for creatine to work? A1: The timeframe for experiencing creatine's benefits depends on your dosing strategy. If you opt for a loading phase (20g/day for 5-7 days), you may notice effects like increased strength and power within about a week as your muscle creatine stores become saturated quickly. If you choose to skip the loading phase and take a consistent daily maintenance dose (3-5g/day), it will take longer—typically three to four weeks—for your muscle stores to fully saturate and for you to experience the full benefits. Regardless of the method, consistency is key.

Q2: Is a creatine loading phase necessary? A2: No, a creatine loading phase is not strictly necessary, but it can be beneficial. The loading phase (20g/day for 5-7 days) is designed to rapidly saturate your muscle creatine stores, allowing you to experience the performance benefits more quickly. If you prefer to avoid the higher initial dosages, you can skip the loading phase and simply start with a daily maintenance dose of 3-5 grams. This method will still lead to full muscle saturation and benefits; it just takes a bit longer, usually around 3-4 weeks. Many find the non-loading approach gentler on the digestive system.

Q3: Can I take creatine every day, long-term? A3: Yes, creatine is generally considered safe for long-term daily use for most healthy individuals. Extensive research supports its safety for continuous use at recommended maintenance doses (3-5 grams per day) for up to five years. For consistent benefits, it is important to take creatine every day, even on rest days, to keep your muscle stores saturated. Always ensure you stay well-hydrated, and if you have any pre-existing health conditions or concerns, it's wise to consult with a healthcare professional before committing to long-term supplementation. Our Creatine Monohydrate is a single-ingredient product, rigorously tested to support your consistent wellness routine.

Q4: What other supplements pair well with creatine for an active lifestyle? A4: For a holistic approach to an active lifestyle, several BUBS Naturals supplements can complement Creatine Monohydrate:

• Collagen Peptides: Great for supporting joint health, skin, hair, and nails, and can be mixed into your post-workout shake alongside creatine to support overall recovery and body function.
• Hydrate or Die: Crucial for maintaining proper hydration and electrolyte balance, especially when taking creatine and engaging in intense workouts.
• MCT Oil Creamer: Provides sustained energy and supports mental clarity, making it a great addition to your morning coffee or pre-workout routine.
• Vitamin C: Supports antioxidant activity and overall immune health, which is vital when pushing your body through rigorous training.