Creatine is one of the most well researched and popular supplements for exercise and sports performance. Most people can benefit from this supplement especially those people who have a diet low in creatine. Vegans and vegetarians can sometimes be low in creatine as it is commonly found in meats and fish. So it can be a great benefit for people on those diets and are also looking for improved workout performance.
Benefits of creatine
It can improve performance during exercise by providing energy in the form of ATP to muscles. Having an increase of ATP can allow you to go more intense and longer during your workouts. ATP is generally used by the muscles for 10 seconds of an exercise before it switches to glucose. So increasing your ATP allows you to improve your power output and endurance during your workouts. There is also some studies showing it may have cognitive benefits when in some people. Creatine can also cause you to increase weight due to it increasing water retention in muscles. See more research and breakdown at Examine.
The best part – it is safe to use for the vast majority of people and extremely cheap. This is fantastic for the massive benefits it can provide for exercise and sports performance. It has a bit of a chalky taste if consume by itself or just with water. So if you don’t like this feel or taste then you can mix it in with something else, juice or milk. Creatine can also be taken with other supplements to improve benefits of itself and supplements. Protein or amino acids supplements are the most common combinations.
It is best to get creatine monohydrate as others aren’t any more effective and are more expensive. Getting a micronized powder can assist in blending it in with you choice of fluid. Check out this product in powder form here and tablet form here.