Key points from article :
Creatine, once primarily associated with bodybuilding, has emerged as a versatile supplement with a wide range of benefits. This naturally occurring compound, synthesized in the body and found in protein-rich foods, plays a crucial role in energy production, muscle growth, and brain function.
Creatine is converted into phosphocreatine, a high-energy molecule that rapidly provides energy to cells, particularly during intense physical activity. It also supports mitochondrial health, the energy powerhouses of cells.
Athletes and fitness enthusiasts often turn to creatine to improve strength, power, and muscle mass. By delaying muscle fatigue, creatine allows for more intense and longer workouts, leading to faster recovery and greater gains. Creatine also can enhance cognitive functions such as memory, focus, and problem-solving, particularly during periods of stress or sleep deprivation. It may also offer neuroprotective benefits, reducing the risk of neurodegenerative diseases and protecting the brain from injury.
For those seeking to build muscle, creatine can accelerate muscle growth and recovery. By increasing muscle protein synthesis and reducing muscle breakdown, creatine can help individuals achieve their fitness goals more efficiently.
Creatine can be taken at any time of day, but some studies suggest that taking it before or after a workout may be beneficial. While creatine can be taken continuously, some people prefer to cycle on and off. The recommended dosage is typically 5 grams per day, taken in divided doses.
Creatine is generally safe for most people when taken as directed. However, some individuals may experience mild side effects such as stomach upset or dehydration. It's important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions.
