// CREATINE // DOSAGE// USAGE// LOADING AND SIDE EFFECTS//

CREATINE || DOSAGE || USAGE|| EFFECTS||

HEY, GUYS are you planning to take creatine in your diet stack, check out its good and bad effects!! Before adding it in your diet

IN THIS POST WE ARE GONNA COVER THESE TOPICS.

·       What is creatine?

·       What does it contain?

·       How creatine works?

·       Types of food containing creatine.

·       Types of creatine.

·       Which creatine you should add to your diet & price.

·       Dosage.

·       Why you should not take creatine? (PRECAUTIONS).

·       Safe or not.

CREATINE- Creatine is a type of supplement (muscle building supplement)

CREATINE are produced naturally in our body through amino acids almost 90%, in our body this 90% (creatine) is stored in the muscles and skeleton. Almost every people get 1% of creatine daily, through diet, specially (Non-Veg) peoples. And this 1% creatine is good in quantity for a normal people,

BUT WHEN WE TALK ABOUT WORKOUT, SPORTS, weight lifters, ETC. We need to add extra 5gm to 10 gm of creatine.

NOTE- It is not steroid!!! Many people say shit about supplements, although they too are from fitness field, but due to lack of proper information, they really don’t know, that what is the difference between the steroids and supplements?

Creatine is used by the sports person, athletes, weight lifters, heavy lifters, gym guys. Used for enhancing our workout potential by improving it and by increasing the muscles power to lift more heavy to improve gain in muscle.

CONTENTS- creatine is actually amino acid, which already exist in our body, creatine is formed of three amino acids

·       L-arginine,

       ·       Glycine, and

        ·       L-methionine

SO WONDERING, HOW DOES A CREATINE WORK

It improves your workout, by making you more muscular

Here is, how it really deals with our body.

CREATINE helps you to Work out longer time than you were doing before taking it (creatine), and to work harder, it increases your muscles strength, To perform more and better in the gym.

So moving on to the topic that how does it work??

 Will not go deeply biological way, to keep it simple and to the point

As you know word (ATP) Adenosine-Tri-phosphate, which is the bodies energy source which provides energy to do certain work and body process.

So more (ATP) will result in more energy as it converts (ADP), [Hydrolyzed form of (ATP)], the main work of Creatine is to convert that (ADP) back into (ATP). As (ADP) is approximately useless in our body until converted back to (ATP).           

Second work or can say property of Creatine, is that it holds water in our muscles (hydration). When muscles are hydrated it increases the ions and protein synthesis as a result of which the muscles grows more, they look more bigger due to water holding property of muscles, by the effect of Creatine.

SO THE MAIN WORK OF CREATINE IS THAT IT INCREASES THE AMOUNT OF (ATP) IN OUR BODY, TO ENHANCE OUR STAMINA AND MUSCLES POWER TO LIFT MORE AND HEAVY.

TYPES OF FOOD CONTAINING CREATINE

·       FISH,

  ·       MEAT,

 ·       BEEF,

   ·       PORK,

                      ·       SALMON, SUSHI

  ·       EGGS

                 ·       CHEESE, ETC

TYPES OF CREATINE

There are many types of creatine available in the market, THERE are almost 600+ companies, who manufacture creatine, but I would recommend you take (ON) optimum nutrition creatine.

                ·       Monohydrated creatine,

          ·       Micronized creatine,

·       Ethyl creatine,

·       Creatine HCL.

Keeping it simple, I would suggest you, which creatine you should buy? You can buy monohydrate creatine or micronized creatine

MONOYDRATE CREATINE is the purest form of creatine available in the market, as it 99.9% pure form of creatine and is cheap too. But it cannot be dissolved properly. You have to stir it every sip you have.

While, MICRONIZED creatine is same as monohydrate but it has been micronized 20 times to make it easily dissolve in the water. But it is costly, due to cost of production for making it 20 times micronized.

In my opinion, i myself will suggest you to take MONOHYDRATE CREATINE as it cheap and the purest form.

DO CHECK THE LABEL IT MUST BE CERTIFIED BY THE- CREAPURE-

DOSAGE

YOU should NOT TAKE MORE THAN 10-gm of additional Creatine in your diet, I know it is safe up to 20-gm but 10-gm is best, as more than it may cause stomach problem, making your stomach unhappy and bloated.

You can add 5gm of creatine before workout in you shake or water or whatever drinks you prefers (pre- workout drink). And second 5gm creatine after your workout (post workout drink).

NOTE-- DO NOT LOAD IT, IT CAN CAUSE STOMACH PROBLEM, AND MANY MORE.

Okay now the main topic 

Why you should not take Creatine?

I will really recommend you; do not take creatine, if you are not habitual of DRINK WATER!! YES!!! You heard it right do not take creatine if you don’t drink enough water, it will cause your kidney failure or even damage it badly, as it will be 10 times harder for the kidney to filter the blood as 5-gm+5-gm= 10-gm, and then this supplement will cause side effects only because of your neglecy.

So drink at least 4 to 5 litre of water daily, yes daily. If you really don’t want to get your kidney damaged.

SAFE OR NOT!!

YES IT THE SAFEST SUPPLEMENT AVAILABLE IN THE MARKET. THERE HAS BEEN NO ANY REPUTABLE STUDY TILL NOW THAT SHOWS IT IS HAS ANY HARMFUL SIDE EFFECTS.

SO TAKE IT IS THE BEST SUPPLEMENT TO INCREASE YOUR MUSCLE STRENGTH AND POWER, IT INCREASES YOUR (ATP)

WHERE YOU WERE DOING 4 REPS YOU WILL DO 8 TO 10 REPS, IT WILL GENERATE THAT EXTRA ENERGY TO DO MORE.

GOOD LUCK, WORK HARD GUYS//// TRAIN INSANE OR REMAIN THE SAME /////