Creatine supplements are a popular choice among bodybuilders and athletes looking to enhance their workouts. Scientific research supports these claims, showing that creatine can improve performance and help you get in shape. This natural substance, produced by the body and found in red meat and seafood, plays a key role in energy production by regenerating adenosine triphosphate (ATP) in our muscles.
Studies suggest that creatine supplementation can boost workout quality, allowing for up to 32% more weight lifted and a 7.2% increase in muscle mass, particularly in the upper body. Additionally, it may aid recovery and even reduce body fat when taken around exercise sessions. Surprisingly, creatine also benefits cognitive function, especially in vegetarians, with doses of 8 grams daily reducing mental fatigue.
Most adults need 1-3 grams of creatine daily, but those who exercise may require 5-10 grams. Loading with 20 grams for a week can increase muscle stores by 26%. While generally safe, consult your doctor before starting supplementation, as individual responses vary. Creatine isn’t a magic bullet but can significantly enhance your fitness journey.
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