As a dietary supplement, take one rounded teaspoon, approx. 5 grams two times a day, evenly spaced, on an empty stomach.
To perform optimally, muscles need a lot of energy. The body provides this energy, in situations like high-intensity exercise, in the form of ATP or adenosine triphosphate. Since the body stores only a limited supply of ATP, which lasts for only a few seconds of intense exercise, ATP must then be continuously produced to supply enough energy for the muscles to function. A burst of energy is produced by the breakdown of ATP, when one phosphate group is released, creating metabolic energy. The body then uses creatine phosphate to quickly replenish ATP.
The more energy muscles store, the better they can perform in events that require intense, immediate action, such as weightlifting, sprinting, jumping, football, hockey and soccer. Since creatine is stored in the muscle as creatine phosphate, intake of supplemental creatine can increase the production of energy that enables muscles to perform at higher intensity. While the body produces its own supply of creatine, it is not sufficient to supply the muscle with the added energy necessary for intense performance.
The benefits of creatine supplementation for endurance athletes have been actively researched. This research has established that creatine can, in fact, extend endurance at a relatively high dose of 20 grams per day. Creatine increases muscle mass and muscle girth if taken along with a sustained exercise regimen. Initially, it may also increase weight due to gain in the muscle mass. This increase may slow down some athletes, especially swimmers. This “slowing down” may be due to the highly aerobic nature of the exercise, and should be reversible after sustained exercise.
1 ) What is Creatine?
Creatine is a non-essential – but highly recommended – dietary compound found abundantly in meat and fish. It is synthesized in the body, primarily in the liver, from the three amino acids, arginine, glycine, and methionine.
2 ) How does it work?
During high-intensity workouts, our body uses Adenosine Triphosphate (ATP) as the source of energy. Creatine helps to regenerate these ATP stores and continue the supply of energy.
3 ) Why do I need Creatine?
Creatine is found naturally in meat and fish. If you are a vegetarian, you may be creatine deficient. Hence, Creatine supplements can help you have sufficient creatine stores to provide energy, reduce muscle cell damage and inflammation, and promote a complete recovery.
4 ) Do they have any side-effects?
Creatine is a natural amino acid and doesn’t have any side-effects when consumed as recommended. But drink at least 8 glasses of water every day when supplementing with creatine to ensure muscle hydration.
5 ) What is the best time to take Creatine?
Creatine can be loaded anytime in a day before workouts, post-workouts, with meals or while going to bed. Taking 5 g of creatine pre-workout and 5 g of protein immediately after a workout can be more effective.
6 ) Can I mix it with a protein shake?
Yes, creatine is unflavored and mixes instantly. So you can stir it with your protein shakes.
Founded in 1979 with the vision to create high quality, highly researched products at affordable prices. It was among the first companies to have amino acid tablets, protein powders, carbohydrate powders, sports energizers, and various types of fat burners.