What is Creatine:

• Creatine is a popular supplement commonly used by athletes, bodybuilders, and fitness enthusiasts to improve exercise performance and support muscle growth. Naturally found in small amounts in foods like meat and fish, creatine is also produced by the body and stored in muscles, where it’s used to create ATP (adenosine triphosphate), the primary energy currency for muscle contractions.

What are the benefits of Creatine:

• Enhanced Exercise Performance: Creatine is one of the most researched supplements for improving performance, especially in high-intensity, short-duration exercises like weightlifting, sprinting, and HIIT workouts. It provides extra ATP to muscles, helping delay fatigue.

• Muscle Growth and Strength: By increasing water content in muscle cells and boosting energy supply, creatine supports muscle growth and strength gains when paired with resistance training. It also promotes protein synthesis, a key factor in muscle building.

• Improved Recovery: Creatine may help reduce muscle cell damage and inflammation after intense workouts, which can support faster recovery between training sessions.

• Brain Health: Emerging research suggests creatine could have cognitive benefits as well. Since the brain also requires ATP, creatine may help support memory and cognitive function, particularly during periods of sleep deprivation or intense mental tasks.

• Cellular Hydration: Creatine pulls water into muscle cells, leading to increased cell hydration. This effect gives muscles a fuller appearance and may support other cell processes involved in muscle repair and growth.

Recommended daily dosage:

• 1 - 2 grams per day any time with meal.