Creatine

Creatine supplements can be a great option, especially for those looking for better results during their workouts. This supplement is widely used by athletes who practise bodybuilding because its benefits are numerous.

• Increase maximum strength
• Maintain maximum strength
• Reduce signs of muscle fatigue

What is Creatine?

Creatine is a substance produced by our body, more specifically by the kidneys, liver and pancreas. It is responsible for replenishing ATP (adenosine triphosphate), a molecule responsible for providing explosive energy to the muscles. Creatine consumption is beneficial for those who train because it allows you to sustain a more intense workout for a longer period of time.

Benefits of Creatine

Creatine supplements can be a great option, especially for those looking for better results during their workouts. This supplement is widely used by athletes who practise bodybuilding because its benefits are numerous.

For physically active individuals who are concerned about their performance during exercise, the benefits of creatine include:

• Increase maximum strength
• Maintain maximum strength
• Reduce signs of muscle fatigue
• Improve the recovery process
• Allow you to sustain more intense workouts for longer periods

Types of Creatine

There are several types of creatine in different formats: powder, liquid or capsules. You should take your Creatine supplement with liquids, preferably rich in carbohydrates, because glucose in contact with the creatine supplement will allow for greater absorption of creatine by the muscle cells, thus enhancing its effects.

The main types of Creatine supplements are:

• Creatine Monohydrate - micronised
• Creatine Ethyl Ester
• Creatine Cre-Alkaline (Kre-Alkalyn)
• Tri-Creatine Malate
• Creatine HCL

How much should you take?

If you are thinking about taking creatine supplements, you should pay attention to how to take them. Always check the label for the usage instructions of the creatine you are planning to consume.

For example, for Creatine Monohydrate the recommended dose is 3 g daily, but this amount may vary depending on the phase you are in: if you are in the loading phase (the 1st week of a creatine cycle) you can consume up to 20 g daily.