What is creatine?
Creatine is an amino acid used as a supplement to increase muscle strength, endurance and muscle volume.
There are several types of creatine such as creatine monohydrate, creatine kre-alkalyn, creatine ethyl ester, among others.
Creatine monohydrate continues to be the most reputable and is the most widely used.
A dose of 5g per day is usually used for creatine monohydrate, preferably in a meal containing carbohydrates to facilitate its absorption.
Post-workout is an excellent time to take this supplement.
Respecting the recommended doses is a safe supplement.
It is normal to have some fluid retention with creatine monohydrate.
You should drink plenty of water when supplementing yourself with creatine (2L minimum).
Main expected results of creatine:
- Increased loads
- Increased body weight