CREATINE - WORTH THE HYPE ?
Creatine monohydrate, of all the supplements on the market, there isn’t one with more scientific research than creatine. Creatine is found naturally in animal protein; for example, half kg of steak would yield around 2gms of creatine. Creatine works primarily by replenishing the ATP-CP(Adenosine triphosphate-creatine phosphate) system more rapidly as there are more creatine phosphates to create new ATP molecules. This particular anaerobic energy system is used for very high-intensity bouts of exercise, such as 100-200m sprints or low rep heavy set deadlifts. In other words, you can consider creatine a friend who gives you few bucks when you are short of cash while buying something from store, here that something is energy. In a meta-analysis, creatine was shown to increase lean tissue, and muscular strength in men and women, the miraculous part, participants in the studies had a mean age of 57-70 years As far as dosage, it seems that 3-5gms per day appears to be the consensus. However, to reap the benefits of creatine, your muscles have to be saturated; this can be done via creatine loading. According to the JISSN, the “loading” protocol should be done for 5-7 days at 20-25gms per day and 3-5gms after that. With few people “loading” phase can cause GI distress, so you could forgo this method and take 3-5gms a day, your muscles should be saturated in around 4-6 weeks. If you’re an intermediate lifter(2-3 years of experience), you can consider taking supplementation of creatine monohydrate. References 1)https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6 2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/