Creatine 8 benefits, dosage, side effects

Creatine Nutrition

Creatine is the most popular and effective supplement in the world. It can also make exercise more effective, including muscle recovery and growth. It is well known as the best muscle growth supplement available to the general public, and if you take creatine in the right dosage, whether before or after exercise, you will see the most dynamic effects.

Creatine Benefits

1. Improvement of motor skills

Creatine supplements help your body store creatine, one of the building blocks of muscle. This improves your athletic performance and allows you to perform more intense workouts.

2. Muscle growth

Naturally, high-intensity exercise can help with muscle growth. It also increases the moisture content that helps muscle synthesis, creating a larger volume muscles. One study has the result of decomposing enzymes that inhibit muscle growth to create greater muscles.

3. Fatigue recovery

The most important things in recovering physical strength are diet and sleep. Creatine is mainly found in meat, and if you add it to your diet, it can help you recover from muscle recovery and fatigue at the same time.

4. Enhancement of fitness

Some studies have shown that it helps improve overall physical fitness, including muscle endurance as well as high-intensity exercise capacity. Muscular endurance can be developed through aerobic exercise. If you accumulate creatine in the body and then do aerobic exercise, you can generate more energy than usual.

5. Relief of muscle pain

Torn muscles from high-intensity exercise can cause significant muscle soreness. Creatine has a good effect in alleviating inflammatory reactions such as muscle pain.

6. Parkinson’s disease prevention

Parkinson’s disease is caused by a decrease in dopamine. Also, the best Parkinson’s disease reliever is weight training, which can slow the progression of the disease and increase muscle function, allowing you to carry out your daily life.

7. Brain health

Neurological diseases such as Alzheimer’s are largely caused by a decrease in creatine in the brain. Accumulating creatine in the body on a regular basis can reduce brain diseases that occur for this reason and also slow down their progression.

8. Diabetes easing

Studies have shown that adding creatine to the diet reduces blood sugar levels after a high-carbohydrate meal. If you take regular supplements along with appropriate exercise, it will be an effective choice for preventing and alleviating diabetes.

How to take

There are two ways to take creatine: ingestion after loading and ingestion without loading. When loading, you can quickly increase your body’s reserves, but depending on your constitution, side effects such as diarrhea or upset stomach may occur. It is recommended to consume it with adequate carbohydrates after exercise. The most important thing is to take it at the same time and allow sufficient digestion time.

How to take creatine – loading

1. Eat 20g of powder with 1L water for a week.
2. Afterwards, 5G powder is eaten with water.

How to take creation – no loading

1. Eat 5g powder with 1L of water.
2. At the same time, it is recommended to eat with the right carbohydrates.

Side Effect

1. Diarrhea and abdominal pain – If you have sensitive intestines or are lactose intolerant, you may experience abdominal pain or diarrhea when taking this product. At this time, it is recommended to consume a reduced amount.
2. Weight gain – Weight gain may occur due to increased muscle mass and increased water retention in the body. During diet periods, it is recommended to reduce the dosage.
3. Headache and dizziness – Overdose may cause symptoms such as headache or dizziness. This is a temporary phenomenon and can be resolved through sufficient sleep or hydration.
4. Muscle Cramps – Consuming it after high-intensity training may cause muscles to tense up or cramp. Proper stretching is essential after training.
5. Decreased liver function – If you have poor liver function, it is not recommended to consume. It may reduce function or adversely affect liver health.
6. Kidney disease – It is not recommended for people suffering from kidney disease or liver disease or high blood pressure.

References

🔹WebMD: Creatine – Uses, Side Effects, and More🔹Cleveland Clinic: Creatine: What It Does, Benefits, Supplements & Safety🔹Healthline: Creatine 101: What Is It and What Does It Do?