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Creatine is a nitrogen-containing organic acid in the body that assists in providing energy to muscles and nerve cells. It is because creatine is an inherent substance in the body that it does not have any side effects. Creatine is also not banned in any international competition, which shows its safety. There are many professional sports nutrition articles that refer to creatine as "the most thoroughly researched, safe and effective supplement to date".
Creatine, in biochemistry, is a nitrogenous organic acid that occurs naturally in vertebrates and assists in providing energy to muscle and nerve cells.
Creatine is originally found in foods such as fish and meat, but the amount of it is very small (half a kilogram of meat only provides 1 gram of creatine). To reach the daily amount (5 grams) that is helpful to the body, one would have to eat 2,5 kilograms of meat and fish per day, so this is obviously impossible, and creatine it is a good remedy for this problem.
Creatine helps people to recover energy quickly, because when people exercise, they consume a lot of adenosine triphosphate. But the body's adenosine triphosphate stores are very small and need to be constantly synthesized, muscle synthesis is very slow, so it can cause muscle fatigue, resulting in muscle strain. Therefore, timely supplementation of creatine can effectively improve muscle strength, speed and endurance. Improve physical fitness and training levels and prevent muscle fatigue.
How to use creatine correctly
So far, there are no studies that show the optimal dosage of creatine, so those who talk about using more, maybe that's just the supplement companies trying to get you to buy more creatine. But one of the more common ways to take creatine is to start with a "basal" period of five days, taking 20 grams of creatine three times a day (preferably with fruit juice to facilitate absorption). After that, you only need to take 5 grams a day. Finally, I would like to remind you to pay attention to the content of creatine, 99% purity is ideal, some brands are 60% content, the effect is naturally worse.
Creatine is probably one of the most completely researched supplements in history, and there are no studies that show its side effects on the human body. To sum up, if creatine is used correctly, not only will it not cause harm to the body, but it will also be beneficial and protective.