• Creatine is a chemical found naturally in the body.
• It is one of the world’s most tested supplements and has an outstanding safety profile.
• Creatine is a compound that is stored primarily in the skeletal muscle. - It is often used to improve exercise performance and muscle mass.
• It helps your muscle produce energy during heavy lifting.

SOURCE AND NEEDS

• A person needs between 1 to 3grams of creatine a day. Around half of this comes from the diet and the rest is synthesized by the body.
• Creatine is majorly found in meat, eggs & seafood.
• Athletes use supplements to increase energy production, improve athletic performance & allow them to train harder.

HOW DOES IT WORK?

• Primary role of creatine is to increase the phosphocreatine stores in your muscle.
• The additional stores can then be used to produce more ATP, which is the key energy source.

BENEFITS

• Creatine has proved its efficacy with the increase in body mass and fat-free mass (6.3% and 6.3%)
• Improve your exercise performance
• Help your recovery after intense exercise
• Improved cell signaling
• Raised anabolic hormones
• Increased cell hydration

SIDE EFFECTS

• There is no evidence that creatine harms the liver and kidneys in healthy people who take normal doses.
• Creatine may cause nausea, stomach pain, cramps

DOSES

• There are two doses which you can do either you load creatine or do 3-5gm per day
• Creatine reaches a saturation point in the muscle, which usually takes 20 to 28 days, and you’ll reach that saturation point quicker if you load creatine that’s going to take 7 days LOADING PHASE: 5 days long loading phase with 20-gram creatine per day then 5 gram per day

WHEN TO TAKE IT?

• Post-workout with protein and carbohydrates

CONCLUSION

• Creatine is one of the cheapest, most effective, and safest supplement
• Supplementation help vegetarians who may not obtain enough creatine from their diet
• Creatine monohydrate is likely the best form which is already almost 100% bioavailable.