Taking creatine supplements is an effective way to increase muscle mass and boost athletic performance. Creatine is a chemical compound that occurs naturally in red meat and fish, and it is also made by the body. It can be obtained through food or supplementation, and it can improve endurance by reducing the amount of time that muscles burn fat after workouts.
Creatine is an important nutrient in the human body, and it can help prevent age-related muscle loss and promote muscle growth. It is also used to treat muscle diseases, such as lupus, and it may help people with multiple sclerosis exercise more effectively.
In addition, it may help lower triglycerides and homocysteine levels in the blood, according to the National Institutes of Health. However, more research is needed to determine the effectiveness of creatine supplements in reducing these markers.
Using creatine as a supplement is safe for most adults, although some people may experience minor side effects such as gastrointestinal problems and water retention when they take too much of the drug. The recommended dosage is 3 to 5 grams a day. It is best to discuss the use of creatine with your doctor before deciding on a dose.
When buying creatine supplements, look for products that have undergone third-party testing and don’t contain added ingredients. Added ingredients can include artificial colors, sweeteners, flavors and fillers that can make the supplement less effective.
The most popular creatine supplement is a powder that you can mix into water or other beverages. This is a good choice for athletes who want to avoid swallowing a lot of pills or tablets and are looking for an inexpensive option that is easy to add to their daily routine.
Another popular form of creatine is a capsule that you can take with a meal or after training. This is a good choice for people who don’t like mixing their creatine into liquid or for people who travel often.
There are many different types of creatine supplements on the market, and it’s up to you to decide which one is right for you. If you’re a serious athlete, you should choose a product that has been extensively tested for safety and purity.
You should also consider the type of creatine supplements you’re taking and whether it includes HMB, a natural amino acid that can help prevent the breakdown of muscle protein. Creatine monohydrate is the most common and most researched, but it can cause gastrointestinal issues, such as gastric pain or diarrhea, so you might need to look for a product that uses a more stable form of creatine, such as creatine hydrochloride, which is easier on the stomach.
The most common dietary source of creatine is red meat, but it can be found in other foods, such as cheese and dairy products. Creatine supplementation is most often recommended by bodybuilders and weight lifters because it can increase strength and enhance stamina. It can also help speed up recovery time after workouts, which is helpful for people who are in the middle of a muscle-building program.