Creatine powder is a kind of sports nutrition consumed by human beings when there is a need for bursts of energy. It is mainly used by sports personnel to increase their intensity of training and other sports activities like sprinting, playing football, baseball, etc. Thus it helps in increasing power, intensity, strength, growth, and recovery of muscles for the sports person. You can also check out these testogen reviews before and after to see how effective these creatine-infused powders are for bodybuilders.
What is creatine powder?
It is a compound that is produced within the human body in the liver and stored in the muscle cells. It comes into action when some high-intensity workout is taken up. But it is found to be generated in very small quantities like 1 gram. Thus, it is taken externally as a diet supplement. It is normally derived from meat or fish.
How is it taken?
If you are a beginner and plan to take creatine powder, be clear for what purpose you are taking it and the required dosage for the same. Initially, a heavy dosage is taken to load the body. 5Grams of creatine powder are typically taken 4 times a day for 5 days. Later on, a maintenance phase is followed where the dosage is adjusted depending on the purpose for which you are taking the creatine powder. If it is muscle gain and strengthening you will need to consume a larger dosage as compared to just increasing performance. There are claims that it is safe and has no side effects on the body
Types of Creatine powder
There are a number of creatine powder types available in the market today. But the most popular of the lot that is available in pure form is creatine monohydrate. Others are liquid, creatine ethyl ester, creatine malate, are-alkaline, effervescent, etc. They are basically derived from creatine monohydrate through some additives and processes.
Benefits of Creatine powder consumption
Acts as an oxidant. Helps in faster recovery of any muscle tear and wear. It helps in bringing down the free radicals present in the body.
Helps to build muscle mass and bring down the fat in the body. Hence it helps in the right amount of weight gain or loss.
Helps in the reduction of heart diseases. By consuming creatine powder it is found that the serum homocysteine levels come down bringing down the risks of heart disease.
Some Guidelines to be followed while consuming Creatine powder
Some of the prescription drugs are found to interact with creatine powder and hence cause havoc in the kidneys. This is true for some of the antibiotics and anti-inflammatory drugs.
Consumption of alcohol should be avoided when you are taking a creatine supplement. It is found to block the good effects of creatine powder.
A lot of water should be consumed along with creatine powder. This will enable you to get the optimum benefits.
Though creative powder is mainly used by men, it can also be used by women to strengthen and build their muscles. It is not a steroid and is safe to consume. There are a number of advancements taking place in the manufacturing of creatine powder today to get better and more effective products.