Creatine Health Benefits
Creatine is a common ingredient in sports nutrition supplements1, and for good reason; it boosts strength and size, among other things.
Creatine helps athletes gain muscle mass by boosting cellular energy during anaerobic activities like strength training.
Healthy persons may safely take 25g of creatine for 14 days. Creatine may be safe long-term. Creatine overdose is unknown.
Creatine comes as capsules and powder. Protein powders and sports nutrition supplements include it. Creatine needs plenty of water. After an exercise, it boosts athletic performance.
Creatine's cognitive effects are varied. One research indicated that U.S. people 60 or older who ate 0.95g of creatine per day had higher cognitive function on a symbol-number matching test.
Reduced cardiac blood flow may benefit from creatine supplementation. One research found creatine enhanced cardiac function, energy, and arrhythmias.
Creatine supplements are typically begun with a 20g loading dosage for seven days, followed by a 2.25-10g maintenance dose for 16 weeks.
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