Recently I have added Creatine into my diet. I use it in my post-workout shake. Most people have a misconception about what it is and what it does. So I want to share some information about what it is and why it is so useful for those who are wanting to build muscle.
What it is: Creatine is a natural substance found in muscle and protein. It is made up of amino acids. The main studied form used is called Creatine Monohydrate.
What it does: It increases the bodies ability to produce energy so you can workout longer and over time build more muscle. Best for those who do high intensity sports and weightlifting because it helps with explosive movements. Some research shows it may also increase your resting testosterone levels and your memory. It is also used to help treat Fibromyalgia.
Watch this video here for a more in-depth explanation.
Side Effects: It may cause weight gain because it pulls water into your muscles to make them look bigger. About 2-4 pounds in the first week is the average. If you are using more than the daily recommend value, it can cause GI discomfort or diarrhea. Other than that, there are no other known side effects even from long term use.
Where to buy it: Most bodybuilding supplements sites sell it including GNC. Buy the powder form.
How much to take: 5g is the recommended dosage daily