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What is the best form of creatine?

In this article I will tell you what the best form of creatine is, but let's start with the first think that we need to know:

What is creatine?


Creatine is a molecule that is produced in the body from amino acids. It is produced mainly in the liver and (to a lesser extent) in the kidneys and pancreas

Creatine helps improve performance by increase ATP production in the cell, since ATP is the body's main energy carrier. Creatine is among the best researched and effective supplements.


May help with performance during exercise by producing energy quickly during intense activity.

Which form is better?

There are many different forms of creatine available on the market, however creatine monohydrate is the cheapest and effective. It is also the type of creatine that has the greatest scientific evidence of its safety and effectiveness.


Another option is micronized creatine monohydrate, which dissolves more easily and may be more practical.


How to supplement?


Creatine monohydrate can be supplemented through a loading protocol. To start this loading phase, take 0.3 grams per kg of body weight for 5 to 7 days, then continue with at least 0.03 g/kg/day for 3 weeks (if you do it in phases) or indefinitely (no additional loading phases)

Example:


For an 82 kg person, this translates to 25 g/day during the loading phase and 2.5 g/day after.


Although many people take 5 g/day due to the low price of creatine and the possibility of experience greater benefits.


Possible adverse effects


Creatine suplementarios is very safe, however some people may experience stomach discomfort when creatine is supplemented without enough water.


Diarrhea and nausea can occur when too much creatine is supplemented in one drawing, in which case should be distributed throughout the day and taken with meals.

Thank you for reading,


Melissa





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