Creatine is generally used by fitness enthusiast. Supplementing body with creatine has been linked to have positive effect on the body. Mainly creatine helps in attaining the desired muscle mass in athletes and fitness lovers. let’s know in detail about how to consume creatine and when ?
When to take creatine ?
There are many research on creatine, But there are not enough studies available on ideal time of consuming creatine. So, its ideally depends on individual’s preferred time. However, many athletes prefer to use it as a post workout supplement. Because high intensity physical activities i.e. weight lifting, exercising etc. improves and stimulates blood circulation. Improved blood circulation help cells to absorb creatine at a much faster rate than normal. Nonetheless, there are also many who prefers to use creatine as a pre-workout supplement. They consume it just before starting their workout. Because, they think consuming creatine before workout helps them in lifting more weight or do high intensity training with less muscle fatigue. But again this is debatable cause their is not enough scientific evidence available to support any of the given claims about certain and definite time to consume creatine. So, just for saying my bet is on consume it in whatever time you like. Since we all know creatine is good for body and mind. As long as you reap the benefits from creatine, there is no point stressing about when to take it.
Please continue reading to get the detailed knowledge about creatine.
How to consume creatine ?
You can consume creatine monohydrate powder by mixing it in water, juice or with hot tea. The bioavailability of creatine is 95%.
TIP :- Consume creatine with sugary drinks (i.e mango juice) because insulin makes it easier for muscles to absorb creatine.
To know in detail about whey protein click here
What is creatine ?
The chemical name of creatine is (methylguanidine acetic acid). Creatine is a substance which is naturally produced by our muscle cells. It gives our muscle power during high intensity exercise and heavy lifting.
Benefits of creatine
- It helps in increasing muscle mass, muscle strength and also improves athletic performance. Click here to see research about it.
- It improves brain function.
- It may help in lowering blood sugars levels.
Dosage
3-5 grams of creatine monohydrate daily is the recommended dosage.
NOTE :- Creatine monohydrate gives desired result when used continuously.
Side effects
- Kidney damage
- Diarrhea
- Bloating
- Dehydration
- Digestive problems
Side effects of creatine are very rare. Most people gets concerned about kidney damage, But there is not much evidence to support it. Nonetheless if you have any kidney related disease, You should consult your doctor before consuming creatine. As we say its better to be safe than sorry.
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