Creatine supplementation
Creatine is a chemical compound that is naturally produced in the body and is crucial for energy in the muscles. Creatine supplementation can increase creatine levels in the muscles, which can improve performance during intense exercise, especially for those who strength train.
The best form of creatine supplementation is creatine monohydrate, which is the most effective and best researched. Dosages depend on age, weight, activity level and exercise goals. An initial loading phase is usually recommended, in which one takes about 20 grams of creatine per day for about 5 days, and then keeps the supplementation level at about 5 grams per day.
Creatine supplementation can bring many benefits, such as increased strength, performance and muscle mass, but it can also lead to side effects, such as abdominal pain, diarrhea and kidney problems. Therefore, it is important to consult a doctor or nutritionist before starting creatine supplementation and to avoid excessively high doses.
In conclusion, creatine supplementation can be beneficial for people who strength train and want to improve their performance during exercise. However, it is important to consult a doctor or nutritionist before starting supplementation to choose the right dose and avoid side effects.
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