Creatine is a naturally produced molecule that is used, among other things, to store energy in the form of phosphocreatine, which is used in stressful situations (exercise is perceived by the body as a form of stress). It is also found in food, mainly in meat, fish, and eggs.
Creatine intake is beneficial for the brain, muscles, liver, bones and has neuro-and cardioprotective properties. But some athletes also use it to increase strength and muscle mass.
Side Effects: Some people who take too much creatine and too little water may experience indigestion and digestive problems. In this case, divide the doses, take them with a meal and drink plenty of water.
Proven effects :
– Increase Muscle Creatine: Creatine supplementation increases muscle creatine stores (note that some people are not sensitive to it, and creatine supplementation is not). will not have this effect).
– Slight increase in muscle mass
– Increased strength and power: The supplements showed a 12-20% increase in strength and a 12-26% increase in power.
– Slight increase in muscle endurance
How do I get it?
For starters, remember that despite all the different forms of creatine on the market, creatine monohydrate is the most effective (used in research) and cheapest. The only other option for practical reasons is micronized creatine monohydrate as it mixes very easily.
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To quickly saturate your stores, it might be interesting to start with an exercise period: 0.3 grams per kg of body weight (i.e. for a 60 kg woman: 18 grams of creatine monohydrate) per day for 5 to 7 days. But this is not a required step, you will not get more results.
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Then the minimum is 0.03 g per kg of body weight (i.e. 1.8 g for a woman weighing 60 kg). And to make sure your stores are full, you can go up to 0.06 grams per kg of body weight.
When to take creatine? Take it when it suits you, since exhaustion is not an immediate process, choose a time when you will not forget it.
Powder or tablets? Again, rather a matter of preference. The powder can easily be incorporated into your shaker.
Frequently asked questions / misconceptions
– should creatine be in the cycle?
No, you can take creatine all year long, there is no point in forcing yourself to skip your period.
– Is Creatine Safe?
Yes, we have a lot of prospects for this application today.
– Am I going to gain weight?
Creatine can cause water retention in the cells and, as a result, weight gain. No danger, on the contrary, it is good for performance. On the other hand, beware of competitors who have weight restrictions. Do not forget to stop taking supplements at least 6 weeks before.
What happens if you stop taking creatine?
It seems that the increase in muscle mass and strength is happening.
If you gain muscle mass, dry or in a strength cycle, if you only take one supplement, this will be the case.