Are you looking for a creatine to improve your exercise performance and muscle mass and don’t know if this will help you with this or not? because you are new to this.
Here is the solution to your all problems. It helps you with energy while you perform any exercise or any physical activity. And the majority of sports supplements in the US contain creatine in it. It helps you in improving your performance in the gym and is also known as a top supplement.
All you need to know about creatine
What is creatine?
It is the substance found naturally in your body and helps you when you do exercise or any heavy lifting exercise. It provides energy to your body while doing any physical exercise and its formula is C4H9N3O2.
Types:
1. Creatine monohydrate: it is the purest form of creatine and it refers to the one molecule of water for every molecule of its compound. It helps you to increase muscle volume, enhance strength, and provide strength to your body because your body tissues can absorb it.
Dosage: 2 phases
Loading phase: 4-5 dosage per day for five days
Regular phase: one dose each day (each dose= 5 gram)
2. Ethyl Ester Creatine is the form of creatine monohydrate with an ester attached to it and its lesser intake of the dose is effective as creatine monohydrate i.e; 2-3 grams of the dose is sufficient because they are available in the market form of pills and powder.
3. Tri-Creatine Malate: it is present in the ratio of 3:1of creatine monohydrate and malic acid. It is useful for boosting energy and relieving pain because it is easily absorbable.
4. Conjugated Creatine: it is the concentrated form of creatine monohydrate and is required for only ¼ of the dose.
5. Micronized Creatine: as it contains smaller particles and because of this only its solubility increases. It is also taken in larger quantities at the loading phase and the normal dose afterward.
Benefits:
1. More energy was produced by muscle cells: when you intake its supplement it increases your muscle’s phosphocreatine stores which aids in the formation of more ATP (adenosine triphosphate). And when you do exercise ATP breaks down to produce energy and this ATP helps you while doing high-density exercise.
2. Supports functions in muscles: it is a popular and effective supplement for adding muscle mass and helps you with new muscle growth. It boosts the proteins which create new muscle fibers and it too increases the water content of your muscles which will provide volume to your muscle and quickly increase muscle size because it will work on your muscles.
3. Helps with the high-intensity exercise performance: as it helps in the production of ATP it helps us to improve high-intensity exercise performance. It also helps us to improve strength, sprint ability, recovery, brain performance, muscle mass, and muscle endurance.
4. Improve brain function: according to research while doing difficult tasks more ATP is required by our body. And when we take its supplements it helps us with the production of more ATP. As more energy is produced it helps in improving memory and intelligence in people with a low level of this.
5. Increase muscle growth: it is one of the most effective supplements for adding muscle mass and taking it for 5-7 days helps you increase lean body weight and muscle size because it will help you in this.
6. Easy to use: it is the cheapest and safest supplement available because a wide collection can be found online.
Side-effects of creatine:
1. Abdominal pain
2. Cardiac arrest
3. Heart disease: cardiomyopathy
4. Dehydration
5. Diarrhea
6. Hypertension
7. Muscle cramping
8. Nausea
9. Arrhythmias
10. Weight gain
11. Rhabdomyolysis: breakdown of muscle tissue
12. Muscle cramping
Dosage of creatine:
Initial dose- 20 grams by mouth every day for 5 days
Maintenance: 2-3 grams by mouth every day
Chronic heart failure: 5-10 days daily i.e. 20 gram
Parkinson’s disease: every day 10 gram
Gyrate atrophy: daily 1.5 gram
McArdle disease: initial- 150 mg/ kg each day for 5 days, then 60 mg/kg per day
Muscular Dystrophies: 10 grams daily
Amyotrophic lateral sclerosis: 10 grams daily for 12-16 months
Idiopathic inflammatory myopathies: 20 grams daily for 8 days afterward 3 grams daily for 6 months.
Best creatine to buy:
MuscleBlaze Creatine Monohydrate:
Features:
1. It contains 3g of fast-absorbing micronized creatine in each serving for a rapid absorption rate.
2. the USA certified
3. Replenishes your energy
4. Lean muscle gain
5. Cost-effective
Muscletech essential series platinum 100% creatine
Features:
1. Boost muscle growth
2. Boost muscle strength
3. Helps in muscle recovery
4. It is effective
5. Easy to use
The bottom line:
Creatine is the supplement that helps you to do your heavy exercise easily and it helps your body to provide more ATP which is required by your body while doing heavy exercise. It helps you in gaining weight and also provides volume to your muscle. As every product in the market come with benefits and side-effects too. So use them according to your diet and don’t exceed their quantity. Try to find out which is best for you because it will be beneficial to you and your health otherwise it will affect you in different ways.
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