Reasons you should take Creatine supplement

In the market, there are numerous supplements available – all promising incredible health and

muscle-building benefits. It can hard to decide which ones perfect for you. Creatine is a most

popular bodybuilding supplement which used by many bodybuilders and athletes to enhance

muscle growth and ensure maximum gym gains.

What is Creatine?

Creatine is a nitrogenous organic acid made in the body naturally. Creatine is produced in the

liver that helps provide energy to cells all over the body - mostly muscle cells.

What does it do?

Creatine supplements help to promote protein build up and reduce protein breakdown.

Creatine increases the muscle power to do work and improves the energy efficiency of the

muscle.

Who should take it?

People participating in weight training and sports involving frequent high-intensity movements

– such as sprints, jumps or throws etc.

How much should you take it?

An average individual can take approximate 1g of creatine per day from food or by

supplements. The perfect doses are around 3g a day.

Simple formula:

POUNDS: Bodyweight * 0.14 = grams of creatine

KILOGRAMS: Body mass * 0.4 = grams of creatine

When should I take it?

Avoid creatine before you work out. Researches proved that creatine before your workout can

give you a bloated feeling or muscle cramps. The perfect time to take creatine is immediately

after your workout.

Has Creatine been safe?

Yes, more than 2,000 research studies assessing its effect on the human body, creatine has

been carefully evaluated in long-standing clinical safety studies. Research concluded that

People who use creatine experience less injury, dehydration, cramping and gastrointestinal

disturbance.

Does it work for everyone?

If you did not notice any positive results from using creatine, then need to alter the creatine

intake levels. It's highly suggested to mix creatine with simple sugars since they cause a high in

insulin and help drive creatine into the muscles. Creatine serves as a fuel source for quick

exercise through amplified phosocreatine (PCr) stores.