The most widely scientifically researched #supplement. Yet, the debate as to whether you should or shouldn't take it and if you do how best to take it is still on.
What is it?
Creatine is one of the most popular nutritional ergogenic aids for #athletes. Occurs naturally in the body. Helps recycle #ATP the energy currency of cells.
Why do you need it?👀
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Creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. These studies provide a large body of evidence that #creatine can not only improve #exercise #performance, but can play a role in preventing and/or reducing the severity of #injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy #training loads.
How to take it
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Short loading (20-25g split over 4x per day for 5 days) to saturate muscle stores and long-term supplementation 3-5g per day over longer term is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan.
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Short term losing can cause #weight gain due to the holding of water. For those involved in weight specific sports such as #boxing gradual longer term supplementation may be preferable
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