Creatine is a type of compound that is naturally produced in the human body. However, its amount may be too low in people who train, making creatine supplementation a very important consideration. Creatine is made up of protein fragments, which is why it can be described as a dietary supplement that has a very positive effect on building muscle mass. The main task of creatine is to store energy reserves in human muscles and, naturally, release that energy when needed. The more creatine there is, the greater the amount of energy available for use.
How should creatine be dosed?
A great deal has been said about creatine dosing in the past. However, not every method of dosing this dietary supplement is appropriate. We therefore need to ask clearly: how should this dietary supplement be taken? First of all, we should mention taking 1 gram of the supplement for every 10 kg of body weight. Creatine should be dosed somewhat differently on training days and on days when we do not train. On training days, we should take one serving in the morning or immediately before training, and a second serving immediately after training. On non-training days, we also take two servings, but both should be taken in the morning on an empty stomach. It is also very important to take creatine together with a serving of carbohydrates, taurine, magnesium and protein, as part of a balanced meal, because this will ensure better absorption.
What does creatine do?
It is no coincidence that creatine is currently one of the more popular dietary supplements used by athletes and people who train at the gym. Thanks to creatine, we can achieve many different training goals. These include:
- anabolic effects that lead to a genuine increase in muscle mass
- improved muscular endurance
- improved (increased) muscle strength
Creatine is therefore a dietary supplement that can certainly be described as highly effective. It is also a dietary supplement that is very safe for us. It is not a universal dietary supplement, but in most cases it can provide many benefits and help us achieve our intended, planned training goals. Therefore, when looking for the right dietary supplement to support us in our pursuit of better fitness, it is worth considering creatine—this highly popular dietary supplement for athletes.