What is it?
It is a substance that helps your muscles produce energy during heavy lifting or high-intensity exercise. It is found naturally in muscle cells and can also be made artificially and used in supplements for people who want to get stronger muscles. Athletes often take this to enhance strength and improve performance, but older adults and vegetarians may also benefit. Also, can help increase muscle mass, strength, and exercise performance. It may also reduce blood sugar and improve brain function, although more research is needed in these areas. Some people believe that creatine is unsafe and has many side effects. However, scientific evidence does not support these claims.
Its effect in a good way
•Improved athletic performance
•Increased muscle growth and size
•Reduced muscle fatigue and enhanced recovery
•Improved brain function
•More efficiency during exercise
Proved side effects
•Dehydration
•Muscle cramps
•Digestive issues
•Kidney and liver damage
•Abdomen pain
•Hair loss
•Bloating
Sources
It’s created by our liver, kidneys, and pancreas. It’s found in our muscle cells where it helps muscles produce energy. We also get some from our diet, mainly from animal products such as meat, fish, and poultry. Our bodies manufacture the rest. If you’re looking to increase your creatine intake through natural food sources, here are some options:
- Red meat: Beef, pork, and lamb
- Fish: Tuna and salmon are excellent sources
- Poultry: Chicken and turkey are also good sources
It’s recommended to aim for 1-2 grams of per day from natural food sources. While you can get enough from natural food sources, if you don’t eat animal products, you may want to consider taking it in supplement form.
Artificial sources
In addition to natural food sources, there are also supplements available that can help increase your intake. They are available in various forms, including powders, capsules, and tablets. The most common form is creatine monohydrate, which is available in powder form.
Acquiring method
When taking supplements, it’s important to stay hydrated. For optimal results, it’s advised to mix 3-5 grams with 8 ounces of water. This ensures more effective absorption of into your body. In addition to this, it’s recommended to maintain hydration with about a gallon (3-4 liters) of water daily when using. This is because can cause dehydration if you don’t drink enough water.
Types
- monohydrate
- anhydrous
- creatine
- hydrochloride (creatine HCI)
- ethyl ester
- creatine
- Kre-Alkalyn
- Crea-Trona
Best brands
- Promax NON Gmo
- Micronized
- Momentous
- Thorne
- Onnit
- Klean
- Biosteel
- dotFit
- Gnarly
Our Suggestion
Although it has some side effects, but it is declared safe by many experimentations. You can use it if you do not have any abdominal condition.