Creatine
What is creatine ??
Creatine is a nitrogenous organic acid that occurs naturally in body and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate generaly known as ATP.
Creatine supplements are popular among body builders and competitive athletes. It is estimated that Americans spend roughly $14 million per year on creatine supplements. The attraction of creatine is that it increases lean muscle mass and enhances athletic performance, particularly during high-intensity work such as weight lifting
Creatine supplements are popular among body builders and competitive athletes. It is estimated that Americans spend roughly $14 million per year on creatine supplements. The attraction of creatine is that it increases lean muscle mass and enhances athletic performance, particularly during high-intensity work such as weight lifting
Types of creatine:
The two most common forms of creatine are
1. Creatine Monohydrate
2. Creatine ethyl ester (CEE) (offers better absorption along with a longer shelf life)
How to take creatine:
If you want to load, you can basically ingest 20 g of creatine for 6 days with glucose or fast digesting carb such as juices . You can also reach the saturation point simply by dosing at 2-5 grams/day for about a month.Once saturation is reached, just take 5 grams per day 5-7 days per week to maintain saturation.
Advantages of taking creatine :
1. Increase in muscle mass
2. Gains in strength and size
3. Increased lean body mass
It is important to note that as with any supplement, the benefits can vary from person to person. Dosage size, frequency, and the type and intensity of workouts can also play a role in benefits.
Side Effects of creatine :
1. The use of creatine is generally considered to be safe but people with renal disease should avoid creatine as it may increase the risk of renal dysfunction.
2. People suffering from kidney problems should avoid using creatine.
3. Cramping and dehydration are common side effects of taking creatine ethyl ester but may be avoided by intaking extra water. It is very important to drink extra water while taking any creatine products.
Brands which provides creatines :
1. On creatine
2. Universal creatine
3. Weider creatine
4. Mega pro creatine
5. Muscletech creatine
