Basic facts of Creatine

Hi guys, I'm listing down a few important facts of Creatine and its usage for your reference:

- Creatine as a matter of fact, is produced and stored in our skeletal muscles. So, by consuming additional creatine, it helps in adding extra phosphate to its chemical formula, which in turn helps you give that extra push

- Our body muscles uses creatine especially when making quick movements or lifting weights

- Out of 10 people who consume creatine, 3 people are non responders to it. This means, 70% of people see good results when used as directed by the maker of the product

- Studies have shown creatine helps in building lean muscle mass, strength and speed



Dosage:
- It depends on each persons goal. Some people, to bulk up quicker take 15 - 20 gm through the day for a week and some let it go slow with just 3 - 5 gm per day through the month.

- It can be consumed pre and also post workout. Consuming before workout provides strength, energy and helps build muscle. Some of them have observed water retention in muscles when consumed post workout

Consumption:
Many still don't know the fact creatine does not dissolve completely in water under room temperature,.This also means, it's qualities are lost or not thoroughly absorbed when mixed in whey.

Recommended way to consume creatine is to mix 3 - 5 gm in 180 - 200 ml warm water, steer it until it's completely dissolved. It hardly takes 15 - 20 sec to dissolve in warm water. Take it before workout for better results

Side affects is the biggest question. 3 - 5 gm a day is safe to consume over long term. However, very high dosages can be harmful and that might be the kidneys as well. Please don't blindly follow what ever your trainer says, as far as your trainer knows the facts and what he/she is recommending you, its safe.

As always, stay away from steroids! Work hard and results will follow.

Creatine available in Store:
Ultimate Nutrition 100% creatine - Monohydrate. 300 gms unflavoured. Rs. 799/-
Optimum Nutrition 300 gm unflavoured. Rs. 1098/-

If you are residing in or around Vidyaranyapura and looking for a trusted supplement store, please contact Aim Health - 9900065056. Name - Shashi

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