What is creatine?
Creatine monohydrate is one of the most studied supplements in training. It comes mainly from animal sources such as fish or red meat.
Creatine is synthesized by the liver and kidneys from the three amino acids Glycine, Arginine and Methionine. It is stored at 95% in the skeletal muscles.
How does it work?
When you do a low or moderate intensity sport activity, the main source of energy in your body is glycogen. Glycogen comes from carbohydrates and is stored in skeletal muscles. When doing high intensity physical activity such as sprinting or weightlifting, your body uses ATP (energy molecule) and phosphocreatine. The more creatine you have available in your body, the more you can perform intense activities.
What are the benefits?
Here are some benefits of creatine supplementation:
- Improved maximum strength.
- Increase in muscle mass.
- Better power and performance during training.
How much should you take?
We recommend you take about 5 to 10g of creatine during your training days. For your rest days, we suggest a dose of 5g.