Creatine

[GavinParkPT]

Creatine is a popular supplement often used by athletes and bodybuilders to enhance performance and increase muscle mass. Here's a brief overview:

What is Creatine?
Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during high-intensity exercise1. Your body can produce creatine from amino acids, and it's also found in foods like red meat and seafood.

Benefits of Creatine
Increased Strength and Performance: Creatine can help increase muscle mass, strength, and exercise performance.

Improved Recovery: It may aid in muscle recovery after exercise.

Brain Health: Some studies suggest that creatine might improve cognitive function, especially in older adults.

Support for Vegetarians: Vegetarians and vegans may benefit from creatine supplements as they typically have lower levels of creatine in their bodies.

How to Use Creatine
Loading Phase: Some protocols suggest a loading phase of 20-25 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day.

Timing: It can be taken at any time of the day, but some prefer to take it before or after workouts.

Side Effects
Gastrointestinal Issues: Some people may experience stomach cramps, nausea, or diarrhea.

Water Retention: Creatine can cause water retention, leading to weight gain due to increased water in the muscles.

Safety
General Safety: Creatine is generally considered safe for most people when taken as directed.

Consult a Doctor: Always consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions.