What is Creatine? Everything you need to know

 The Truth About Creatine – Is It Safe?

Creatine is one of the most commonly used supplements used to improve athletic performance.

Although more research is needed in these areas, studies show that it can help lower blood sugar and improve brain function.

It can also increase muscle mass, strength, and exercise performance.

What is Creatine?

Creatine is a naturally occurring molecule in the body. It is an important component of energy production and aids in cell protection. Some people use creatine supplements to improve their athletic performance.

It is found in meat and fish (3-5 g/kg raw meat), and it is also produced in the liver, pancreas, and kidneys.

Because the majority of creatine supplementation research has focused on creatine monohydrate, the most data on safety and efficacy are available for creatine monohydrate. There is no benefit to using a different creatine formulation, and these alternative products typically contain less creatine and are more expensive.    

How do you take creatine monohydrate?

The exact dose of creatine to maximally increase muscle creatine is not

known, but most studies have followed a high-dose, short-term protocol (20 gm/day for 5 day) or a lower-dose, longer-term protocol (3-5 gm/day for 30 days) to reach muscle creatine saturation. Only small amounts of dietary/supplemental creatine (3-5 g/day) appear necessary to maintain elevated muscle creatine levels as long as desirable.

Most people way over complicate creatine supplementation.

There's no necessity for a loading phase, cycling on/off, obsessing over the precise timing or using any form other than monohydrate.

Just take your 5g once a day when it's most convenient and mixed with whatever you prefer, and that's about it.

There are some smaller details that MIGHT enhance the effects a tiny bit, but I don't think they're important enough to worry about.

Creatine Monohydrate Powder | MYPROTEIN™

Is Creatine HCL superior to Creatine Monohydrate?

There's nothing wrong with Creatine HCL in and of itself, but it does the same thing as Creatine monohydrate at a much higher price.

The only "benefit" (if there is one at all) is that the serving size is slightly smaller.

However, because creatine monohydrate is tasteless, consuming a few extra grammes isn't a big deal.

  MuscleTech™ Platinum 100% Creatine - MuscleTech India

What are the side effects of Creatine monohydrate?

There are a few potential side effects of taking creatine monohydrate. Muscle fatigue is the most common side effect, which can result from a strenuous workout, a lack of sleep, dehydration, or taking too much creatine. Other side effects include weight gain, kidney issues, and stomach upset.

Creatine monohydrate does not cause bloating, cramping, or subcutaneous water retention; these are all made-up problems by supplement companies in order to sell you a more expensive product.

It is extremely bio-available, will fully saturate your muscles with creatine after three weeks of daily use, and is long-term safe to consume.

I started taking it a year ago and it has significantly improved my strength and muscle mass. Furthermore, I have not experienced any side effects. 

MuscleBlaze (MB) Creatine Monohydrate - 0.55 lb/ 250g, Unflavoured

Should I use Creatine?

Since Creatine is the most well studied Supplement on the market, using it is safe.

You truly can't ask for anything more from a creatine supplement. According to my observations, if you regularly work out in the gym and want to increase your strength and muscle growth, you should think about taking creatine. However, keep in mind that this supplement is not a miraculous cure-all; the first step to getting results is to change your diet.

Just make sure you purchase it from a reputable supplement store or website, as many people now sell phoney goods. Be vigilant and safe. Leave in peace.