What is Creatine and how to use it most effective ?


Creatine is a precursor of amino acids and proteins that occurs naturally in the human body. It acts as an energy source for cells, especially in muscles. Adding creatine to your diet can help increase muscle mass, and improve strength and performance.

There are usually two phases to using creatine to build muscle: a loading phase and a maintenance phase.

During the loading phase, it is usually recommended to take about 20 grams of creatine per day for 5-7 days. It helps to quickly increase the creatine content in the muscles. After the loading phase, a maintenance phase with around 3-5 grams of creatine per day is recommended. It helps to maintain the creatine content in the muscles and promote the growth of muscle mass.

Before using creatine, it is recommended to discuss its use with a doctor or nutritionist to ensure that creatine is suitable for the individual’s needs and health status. In addition, it is important to follow the manufacturer’s recommended dosages and directions for use, as overdosing can cause side effects such as stomach upset, fluid retention, and kidney problems.

It is important to remember that creatine alone is not enough to build muscle. In addition, it is necessary to follow a healthy diet that contains enough protein, carbohydrates and fat, and to exercise regularly and in a variety of ways.