What is creatine?
Creatine is a substance found in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity training. Studies have shown that it can increase your strength, lean muscle mass and exercise performance. Creatine is one of the most tested supplements on the market and is proven to be very safe to use.
How does creatine work?
Creatine is an amino acid found in muscle and brain cells that your body can naturally produce. Our bodies store creatine from the foods we eat, especially meat and fish. Your muscles turn creatine into creatine phosphate which is then used for explosive exercise.
What are the benefits of supplementing creatine?
There are many benefits to taking creatine, such as increased muscle mass, improved strength and power and better exercise performance. Some studies have shown that taking creatine increases creatine stores in your brain which may promote brain health and improve symptoms of neurological disease.
Are there any side effects?
Creatine has no harmful side effects and although there are some beliefs that it can affect your liver and kidneys there is no evidence to support this. You will retain a little water weight as creatine draws more water into the muscles, this is a bonus in my eyes as your muscles will look bigger and fuller.
How should I take creatine?
First of all I'd recommend taking creatine monohydrate this is proba
bly the best form of creatine on the market and is also reasonably priced. Some people believe you should cycle creatine but it is actually safe to take continuously for long periods of time if you stay inline with recommended daily dosages. My preference is to load creatine, 20g per day for 7 days, dropping down to 3-5g daily there after. Loading creatine allows it to fully saturate your muscles faster. You can buy creatine in tablet or powder form which just comes down to personal preference. I'd advise that you ensure you extremely well hydrated when taking creatine.
Analysis.
I'd highly recommend supplementing creatine to anyone that's looking to get strong/powerful or anyone wanting to become a beast when exercising at high intensity. I'd also seriously recommend it to vegans and vegetarians as they tend to have low natur
al levels of creatine due to the lack of meat and fish within their diets. Yes you may retain some water but that isn't the end of the world and is only a bonus for anyone trying to increase muscle mass. There are no harmful side effects and creatine is scientifically proven to work and be completely safe. I hope this helps you to continue creat-ine a better you!
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