CLASSYNOMAD | July 17, 2024
Creatine: Creatine is a naturally occurring compound in the body that helps supply energy to muscles, playing a critical role in high-intensity exercise and muscle contractions.
Types of Creatine: Creatine comes in various forms, including monohydrate, liquid, buffered, and hydrochloride, with monohydrate being the most common.
Benefits: Adding creatine to your diet can help gain lean muscle mass, increase body strength, and boost energy levels, particularly benefiting powerlifters during compound exercises.
Usage: Creatine can be taken with water, and is often used to enhance workout performance by increasing rep ranges and activating high-twitch muscles.
Side Effects: Common side effects of creatine include weight gain, water retention, cramps, diarrhea, nausea, bloating, and vomiting, often due to increased creatinine levels from high intake.
Hydration: Drinking plenty of water is crucial to prevent the buildup of creatinine in the body, which can exacerbate side effects.
Dosages: Recommended creatine dosages vary by experience level; beginners should take 5 grams daily, while advanced bodybuilders can take up to 10 grams per day.
Food Sources: Creatine is naturally found in foods like steak, salmon, chicken, herring, tuna, and pork, but these provide only small amounts, leading many to supplement their intake.