Creatine is one of the best supplements, perhaps #1 for improving performance in the gym. As one of the most researched supplements, it has been shown that creatine can increase muscle mass, strength and exercise performance. In addition, it provides a number of other health benefits, including protection against common neurological disease.
Some people believe that creatine is unsafe and has many side effects, but these are not supported by evidence. According to Examine.com no research has been found to support the theory that creatine damages kidneys or has any other adverse side-effects. In fact, it is one of the world’s most tested supplements and has an outstanding safety profile
What is Creatine
Creatine is a substance that is found naturally in muscle cells that helps your muscles produce energy during strength training or high-intensity exercise. When taken as a supplement is can help athletes at all levels and bodybuilders to gain muscle, enhance strength, and improve exercise performance.
Chemically speaking, it shares many similarities with amino acids - as a matter of fact, your body can produce it from the amino acids glycine and arginine. But regardless of where you fall on the spectrum of untrained to elite athelets, supplementing with creatine can result in significant increases in muscle aka gains.
How to Supplement
TO supplement with creatine a 2 step process is recommened. First load - take 5 grams four times per day for 5–7 days. Then take 3–5 grams per day to maintain levels.
Creatine is one of the most well-researched supplements available, and studies lasting up to four years reveal no negative effects. In one of the most comprehensive studies, published in the NCBI (National Center for Biotechnology Information), 52 blood markers were measured and no adverse effects were observed following 21 months of supplementing.
Simply stated, creatine is one of the cheapest, most effective and safest supplements you can take. It supports quality of life, brain health, and exercise performance. Vegetarians and older adults - who may not obtain enough creatine from their diet - may find supplementing particularly useful.
Creatine monohydrate is likely the best form. Try out creatine today to see how well it works for you.
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