Creatine

Creatine is a naturally occurring substance found in muscle cells. It is obtained from food, mainly meat and seafood. Under the influence of loads and without taking supplements, its reserves can decrease. Vegetarians don't get enough creatine in their diet, so muscle stores are even lower.

The main function of creatine is to replenish stores of adenosine triphosphate (ATP), a molecule that is used to generate energy in cells. During short, intense sets of exercise, the ability to quickly restore ATP is partially limited by the creatinine in the muscles.

Unfortunately, creatine's effects are not universal. The answer to this question may vary from person to person, from almost no improvement in performance to very marked improvement. It is considered to be the most effective dietary supplement for improving exercise capacity and muscle building.

The supplement is one of the most researched for improving performance. Data on it has been collected for over 30 years. Therefore, there is evidence to support its safety.

The only side effect that all studies have cited is slight weight gain - mainly due to increased water in the muscles.

There is no compelling scientific argument as to what time creatine supplementation is most beneficial. Most studies do not mention specific times for admission. If you typically consume a protein-carbohydrate shake after exercise, you can add creatine to it for potential benefits, but don't worry if you're used to taking it before exercise.

Carbohydrates help deliver creatine to muscles, but there hasn't been any research showing the benefits of this strategy for improving performance.

In addition to the monohydrate, other forms exist, such as hydrochloride (HCl) and ethyl ether. The idea of the advantage of these forms over monohydrate is not confirmed in the modern scientific literature. The main advantage of hydrochloride is that it dissolves easily in water, although it costs a little more. Some argue that the total required dosage of creatine HCl is lower than that of monohydrate, but this has never been studied.