One of the most studied and highly praised supplement in the market, Creatine. Whether you’ve heard of it or are already taking it, Creatine can reap benefits that increases the strength of an individual by more than 20%.
The International Society of Sports Nutrition (ISSN) claims that “Government legislatures and sport organizations who restrict the use of creatine may be placing athletes at greater risk.”
So how does Creatine help the body?
By providing our bodies with a surplus of adenosine triphosphate (ATP), our main source of energy. The international Society of Sports Nutrition claims that consuming creatine can increase an individuals HIIT performance by 20 percent!
Let’s break it down even further..
Our bodies replenish up to 3 grams of creatine a day. Depending on your diet. consuming red meat and seafood can provide up to 2 grams of creatine. To maintain our muscle’s creatine stores, we would need to eat more than a 2-3 pounds of meat per day.
Hence Creatine supplementation
How much should you take?
It really depends on your lifestyle. Individuals can reap health benefits by taking 3 grams of creatine. If heavy lifting or HIIT training is part of your schedule, the recommended serving bumps up to 5-10 grams per day.
It’s noted that some creatine supplements recommend a 30 day on and off cycle.
I’ve tried both cycling for 30 days and prolonging the cycle to about 3 months straight.
Which one made better gains?
Both methods made significant gains, however I found that month to month cycling worked best.
That all sounds great but there must be some negatives!
The main concern with taking Creatine is liver damage. However, numerous reports claim that there are no health risks if an individual takes the proper dosage and maintains an active lifestyle.
Remember, creatine is a “supplement” and will not build muscles for you by itself. Obviously you’ll need to combine this supplement with a optimal training program to reap all the benefits.
With the vast amounts of research claiming Creatine will provide increased strength in endurance, this has to be one of the closest things to steroids.
There are tons of different types of Creatines in the market. Here at Super Shreds we like our supplements pure without any fillers.
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