- One of the most widely studied dietary supplements is creatine. Creatine is needed when energy is needed, because of this, it has become a popular supplement among athletes and bodybuilders.
- Creatine is an amino acid derivative constructed from arginine, glycine and methionine. It is produced naturally by the body in the kidneys, liver, and pancreas at a rate of about 1-2 grams/day. Creatine can also obtained from food (particularly red meat) and supplementation.
- In high intensity exercise primary role is to increase the Phosphocreatine stores in the muscles and, this can help to produce more ATP, which is the key energy source for heavy lifting and high intensity exercise.
- Creatine plays a major role in energy system, more Creatine means more potential ATP, which translates into improved performance on short-duration, high-intensity tasks. Consuming Creatine supplements can increase skeletal muscle free Creatine (which makes up about 1/3) and phosphocreatine (which makes up about 2/3) concentrations.
Key Benefits of Creatine Supplementation :
long-term use of Creatine can stimulate muscle protein synthesis. Plus, when power and strength levels are enhanced, general muscular adaptation can occur indirectly.
- Boosted workload.
- Improved cell signaling will aid muscle repair and new muscle growth.
- Raised anabolic hormones
- Increase cell hydration.
- Reduced protein breakdown
- Lower myostatin levels.
- Promote brain health.
- Improve symptoms of neurological disease.
- It reduces Lactic acid levels in the muscles, that delays fatigue.
Creatine Dosage : Recommended dosage is 30 mg per kg of body weight. I.E If your bodyweight is 70 kg than your daily dose should be 2.1 gm. Buy you can take up to 5 gram per day and it is safe.
NOTE : Using a Glutamine and Taurine with Creatine will deliver better result in your heavy or high intensity workout.
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