Creatine is one of the best supplements to increase muscle mass, strength and effectiveness of training.
In addition, creatine provides a number of other health benefits, such as protection against neurological diseases. It is one of the most tested supplements in the world and its safety has been proven.
Creatine is a substance that is generally found in muscle cells. This substance helps the muscles to produce energy during strength or high-intensity exercise.
Creatine supplementation is very popular with athletes and bodybuilders because it helps them build muscle, increase strength and endurance, and recover quickly. It helps lower blood sugar levels, improve muscle function and quality of life for older people. There are no negative side effects.
Creatine Monohydrate - This is the best form of creatine you can take. It has been used and studied for decades.
Creatine intake
It is recommended that you take 20 grams of creatine daily for the first 5 to 7 days, divided into four portions of 5 grams throughout the day. After this period, it is good to take 3-5 a day to maintain high levels of the substance in the muscles.
Since creatine helps to have more water in the muscle cells, it is recommended that you take it with a glass of water and stay well hydrated throughout the day.
When intaking creatine, make sure you get enough fluids (for example, 3 grams of creatine monohydrate in a glass of water or a drink of your choice) and drink at least 300-500 ml more water than usual.
