creatine supplement

CREATINE SUPPLEMENT

CREATINE SUPPLEMENT

creatine supplement

INTRODUCTION

Creatine is a natural compound found in our body and synthesized in the liver and kidney.
It plays crucial role in production of adenosine triphosphate (ATP)- the primary energy currency of our cells.
During intense workouts there is an increase in energy demand this causes depletion of ATP due to fatigue.
Now creatine steps in and replenish ATP stores, this improves endurance, strength, power, performance and neurological functions.

[ 95%of your body’s creatine is stored in muscle in the form of phosphocreatine. Other 5% is found in your brain, kidney, liver ]

CONTENTS

>Benefits of creatine supplement
>Creatine loading and dosage
>Types of creatine
>Creatine myths
>Creatine side effects
>Important Frequently asked question{FAQs}

1. Benefits of creatine supplement

•Increased Muscle Strength and Power

•Boosts effects of resistance training.

•May improve strength, fat-free mass, daily living performance.

•Cause muscle mass increase.

•Enhanced exercise performance.

•Helps in building muscles.

2.Creatine loading and dosage

Phase consists:

>Loading phase
>Maintenance phase

• Loading phase: In this phase, you take a higher dose of creatine (around 20 grams per day) for about 5-7 days to quickly saturate your muscles with creatine.

• Maintenance phase: After the loading phase, you switch to a lower dose of creatine (around 3-5 grams per day) to maintain the increased creatine levels in your muscles.

[NOTE:– Phase is not necessary but can help achieve maximum muscle saturation faster]

DOSAGE:-
Creatine can be taken in the dosage of 3g per day.

[NOTE:- Don’t take creatine if you have a kidney disease or diabeties]

3.Types of creatine

1.Creatine Monohydrate[best creatine]

2 Creatine Ethyl Ester (CEE)

3.Creatine Hydrochloride (HCL)

4.Buffered Creatine

5.Micronized Creatine VS creatine monohydrate

[NOTE:- There are different types of creatine, CREATINE MONOHYDRATE remains the most well-studied and widely recommended form. It has consistently shown positive results in terms of performance enhancement and muscle strength]

4.CREATINE SUPPLEMENT MYTHS

Myth 1: Creatine is a steroid.

[Fact: Creatine is not a steroid. It is a naturally occurring compound found in foods like meat and fish in small amount. And it is also produced by our bodies]

Myth 2: Creatine is dangerous and harmful to your health.

[Fact: Creatine is considered safe for most people when taken within recommended doses. Extensive research has shown no serious adverse effects on kidney or liver function in healthy individuals]

Myth 3: Creatine will make you bulky and cause weight gain.

[Fact: Creatine may increase water retention in muscles, leading to slight weight gain, but it does not directly cause fat gain. It helps improve strength and power, which can aid in building lean muscle mass over time]

Myth 4: Creatine is only for bodybuilders.

[Fact: Creatine can benefit various individuals, including athletes, fitness enthusiasts, and even older adults. It enhances energy production, improves exercise performance, and aids in recovery]

Myth 5: Creatine is only effective for men.

[ Fact: Creatine works similarly in both men and women. It can enhance strength, power, and muscle gains in individuals of all genders]

Myth 6: Creatine is only effective if you load it or take it with sugar.

[Fact: Loading creatine (taking higher doses initially) is not necessary. Taking a maintenance dose of creatine daily can gradually increase muscle stores over time. It can be consumed with or without sugar, as it does not require insulin to be absorbed]

Myth 7: Creatine is banned or illegal in sports.

[Fact: Creatine is legal and widely accepted in most sports organizations. Creatine is not considered as a banned substance]

Myth 8: Creatine is addictive, and you can become dependent on it.

[Fact: Creatine is not addictive, and there is no evidence to suggest that it leads to dependency or withdrawal symptoms]

[NOTE:-Keep adequate amount of water intake while having creatine or just increase your water intake]

5.SIDE EFFECTS OF CREATINE SUPPLEMENT

Muscle cramps
• Nausea
• Dizziness
• Gastrointestinal pain
• Dehydration
• Weight gain
• Water retention
• Heat intolerance

[NOTE:-These side effects are generally rare and can be minimized by staying hydrated and taking the supplement with food.
There is no significant evidence to suggest that creatine harms the kidneys or liver in healthy individuals.

It’s IMPORTANT to consult a healthcare professional before taking creatine if you have pre-existing health conditions or are taking medications]

FAQs

A: Creatine is primarily used as a dietary supplement to enhance athletic performance and increase muscle mass. It is believed to improve strength, power, and overall exercise capacity.

A: The most common way to take creatine is by mixing it with water or a beverage of your choice. The typical dosage for creatine monohydrate is around 3-5 grams per day, although some individuals may choose to follow a loading phase of higher doses for the first few days.

: Creatine is generally considered safe for most people when taken in appropriate doses. However, some individuals may experience side effects such as gastrointestinal discomfort, bloating, or muscle cramps. It is important to stay hydrated while taking creatine to minimize the risk of side effects.

A: No, you do not need a prescription to buy creatine in the UK. It is considered a safe and over-the-counter dietary supplement.

A: Yes, creatine is legal and widely available as a dietary supplement in the UK

A: No, you do not need a prescription to buy creatine in the UK. It is considered a safe and over-the-counter dietary supplement.

A: If you have any medical conditions then consult with a healthcare professional before taking creatine supplement. Doctors can provide personalized suggestions based on your specific needs.

A: Most commercially available creatine supplements are derived from non-animal sources and are suitable for both vegetarians and vegans. However, it is always a good idea to check the product label or consult with the manufacturer to ensure that the specific supplement meets your dietary requirements.

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