Creatine

Creatine - Benefits - Dosing - Safety

Creatine

Creatine is one of the most researched and effective supplements available. It’s a naturally occurring compound found in muscle cells. It helps produce adenosine triphosphate (ATP), the primary energy currency of the cell, especially during high-intensity, short-duration exercises like sprinting or weightlifting. While your body synthesizes creatine and it's found in foods like red meat and fish, supplementation can help saturate muscle stores, enhancing performance and recovery.

Benefits

The gold standard is creatine monohydrate. It’s the most studied and widely used form of creatine. Benefits include:

Increased Muscle Strength and Power: Supplementation can lead to significant improvements in strength and power output during resistance exercises .
Enhanced Muscle Mass: Creatine can promote muscle hypertrophy, especially when combined with resistance training .
Improved High-Intensity Exercise Performance: It aids in performing more work or volume in a single training session, which is a key factor in long-term muscle growth .
Neurological Benefits: Emerging research suggests potential cognitive benefits, including improved memory and mental fatigue resistance, although more studies are needed .
Support for Aging Populations: Creatine may help combat age-related muscle loss and improve strength in older adults .

Dosing

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