Creatine Monohydrate & Kinase
Creatine supplements like many others, have become increasingly popular over the last few years. Used by both exercise enthusiasts and high level sports people, it's a supplement of choice for those looking to increase lean muscle mass, improve recovery from high intensity efforts, and sports people who play intermittent sports such as tennis and team sports.
What Is Creatine?
Creatine occurs naturally in the body, and is found in skeletal muscle. Diet plays a role in the amount of naturally occurring creating. Its also varies for age and gender. For example, meat eaters generally will have higher creatine levels than vegetarians. It is considered one of the top supplements for increased performance in the gym.
Similar benefits are provided by also using pre-workout supplements or whey supplements. It's been tested widely and is considered one of the safest supplements. Similar to amino acids, a large proportion (around 95%) is stored in your muscles in the form of phosphocreatine.
The balance is normally found in the brain, kidneys and liver. (Source: https://www.healthline.com/nutrition/what-is-creatine#what-it-is) It helps product ATP form boosted exercise performance.
How To Take Creatine?It can be taken in the form of creatine monohydrate, which is the most popular found on the market.Generally it is taken in the form of tablets, capsules or powder. Normally the supplement is taken in both a loading and maintenance phase.
This means that loading can be done over a short period, for example 5 day or long period (1 month) and then followed up by a maintenance dose.
When To Take Creatine?The best time to take the supplement shorty after exercise. Studies have shown that when taken close to exercise, users will gain more muscle mass and strength compared to those who take it during resting period. (Source: https://www.ncbi.nlm.nih.gov/pubmed/17095924)
Users should also be aware that users may gain a small amount of weight during supplementation, which should be considered for high level athletes during competition.