Creatine is perhaps the most used and most effective supplement that you can take. Creatine is available in various forms, such as creatine monohydrate, cre-alkaline and creatine blends. The main reason for taking creatine is because it stimulates muscle growth and muscle strength together with strength training.
What exactly is creatine?
Creatine is a dietary supplement that’s naturally found in the human body and is produced using three amino acids: arginine, glycine and methionine. Creatine is turned into adenosine triphosphate in the body, also known as ATP, which is used to increase strength.
Creatine is especially effective for short, explosive movements. This is what makes creatine such a popular supplement among strength athletes. Creatine can also be found in red meat, but in order to consume an optimal amount of creatine, you would have to eat more than a kilo of steak per day. Taking a creatine supplement is a good alternative, allowing you to get the maximum benefits without breaking the bank.
Can creatine be used for muscle growth?
Creatine is one of the most used supplements around, but many people aren’t exactly sure what the benefits are. Luckily, a lot of research has been done on creatine. Research shows that creating increases fluid in the muscle tissue, which makes the muscles look fuller. It also showed that users gained more strength and muscle mass when taken in combination with an explosive workout routine.
What types of creatine are there?
There are many forms of creatine: for example, you can choose from creatine monohydrate, cre-alkaline or a blend of creatines in both powder and capsule form. Creatine monohydrate is the most popular creatine, partly because it is extremely pure, which contributes to good absorption. If creatine monohydrate seems to work less well for you, you can try another form of creatine such as Kre-alkalyn or a creatine blend such as Create. These forms can even work if you are a non-responder for creatine monohydrate, and they also offer other unique benefits.
How much creatine should I take?
As with the effect of creatine, there are many questions about its use and dosage. When you start using creatine, you can take 5 grams a day. After a little more than a month, the stocks in your body are maximized, and you benefit optimally from the benefits of creatine. There are also ways to shorten this period via what is called a charging phase. You take 20 grams of creatine per day for five days, spread over four doses of 5 grams per day. After these five days, you switch to 5 grams per day as you would normally do. When during the day you take your creatine is not very important, as long as you take it consistently every day. However, there may be small benefits if you take creatine after your workout, along with rapidly absorbable carbohydrates and proteins. For this reason, it pays to take creatine after your workout together with your post-workout shake, or in the form of Mega Grow.