One of the most popular supplements on the market Creatine sometimes gets a bad rap so we wanted to dive in and find out Should I Take Creatine?
Creatine is used by athletes for improving athletic performance. This substance occurs naturally in the body and is what gives the muscles energy when doing intense exercise. Numerous studies indicate that taking supplements of creatine can result in gains in muscle growth and enhanced performance during exercise however older adults and vegetarian may also benefit from creatine.
Your body naturally produces creatine from amino acids, which are the building blocks of protein.
Additionally, creatine can be consumed in a few different ways. It naturally occurs in animal proteins, particularly in fish and cattle. It is also offered for sale as a dietary supplement, providing a practical and reasonably priced means of boosting your intake.
PROS
- Support for muscle growth
- Increase muscle mass
- Supports and enhances brain function
- Protects brain from neurogenerative diseases
- Boosts mental performance
- Improves strength and performance
CONS
- May cause bloating
- May cause diarrhea
- Causes weight gain
- May cause dehydration
- Interacts with certain drugs
HOW TO TAKE CREATINE
Supplements containing creatine are often sold as a powder. Mixing the powder with juice or water will make it drinkable. It doesn’t matter when you take it; it’s handy for you.
When using creatine, there are two possible dose schedules.
First, there is a 5-to 7-day period during which 20–25 grams of creatine loading are taken in 4-5 equal doses. To keep your muscle stores of the substance intact after the loading phase is over, consume 3-5 grams daily.
The second alternative is to forgo the loading phase and start with the maintenance dose of 3–5 grams daily.
While both approaches are equally successful, you will reap the advantages of the supplement four times more quickly if you follow the loading strategy .
CONCULSION
Popular sports nutrition supplement creatine can improve exercise efficiency and recuperation. It has also been demonstrated to enhance brain function and encourage healthy muscle aging.
Bloating and stomach discomfort are the most often reported adverse effects of using this supplement by keeping your dosage to 10 grams or less in a single serving, you can avoid these adverse effects. For most people, taking creatine supplements is safe and healthy in all other respects.
