creatine

CREATINE is the essential supplement for many of us that will help us achieve one of the greatest effects shown to improve our strength and muscle development.

Although its use is best known in bodybuilding sports, creatine is also used as a supplement in endurance sports.

What is Creatine?

Creatine is a natural substance that our own body is capable of synthesizing, made up of three amino acids: methionine, arginine and glycine. Although our body can synthesize it, the daily maximum is limited to approximately 1 gram per day through the liver and the rest must be consumed in the diet, with meat and fish being the foods richest in this substance.

Benefits of Taking Creatine ✅

It is not only muscle gain that this supplement is going to give us since it has many other proven benefits that we are going to tell you about below:

• Increased muscle mass 💪
• Increased physical performance: more work under tension, more repetitions, etc... 🏋️‍♂️
• They delay the accumulation of lactic acid, delaying fatigue.
• Improves muscle permeability and amino acid absorption
• Increased muscle glycogen stores
• Helps recovery and reduce muscle damage as well as inflammation.

According to a study, creatine supplementation increases strength by up to 8% and the number of repetitions by up to 14%.

How should I take creatine? 🚰

• Loading Dose: 20/25 g. / day of creatine during the first 4 days.
• Maintenance dose: approximately 5 g. /day of creatine (Depending on weight, between 0.08 g/kg and 0.10 g/kg of body weight)
• Adequate times to take it: we recommend taking it after training. It can also be divided into two doses, one before and one after training.
• Rest days: if desired, the dose can be reduced by half, although it is not necessary.

Do I have to rest from taking Creatine during the year? ⏸

There's no need! You can take it continuously throughout the year without problems, without exceeding the recommended daily dose for your daily weight.

There are people who say to rest every 6 months, when they do the definition phase ... it is not necessary and you can always take Cratin if you want as another supplement.