Creatine is a widely used dietary supplement popular among athletes and fitness enthusiasts, but also suitable for the elderly. It is used to enhance performance, increase muscle mass and improve endurance. But what exactly is creatine? And what are its benefits and side effects?
What is creatine?
Creatine is a substance that occurs naturally in the body and helps deliver energy to muscles during short, intense efforts such as sprinting and weightlifting. It is also found in foods such as meat and fish. Creatine supplements are designed to increase the levels of creatine in the body.
What does creatine do to you?
When you take creatine supplements, the levels of creatine in your muscles are increased, giving you more energy for short, intense efforts. It can also help increase muscle mass and improve endurance.
Creatine has several benefits for athletes and fitness enthusiasts. Some of the benefits include:
- Increases strength and performance during short, intense efforts.
- Helps build muscle mass.
- Can improve endurance.
- Can improve brain function.
- Can improve bone density.
When to take creatine?
It is best to take creatine supplements just before or after a workout, as this is when muscles are most sensitive to creatine.
Is creatine safe?
Creatine supplements are generally safe for most people to use. However, some people may experience side effects of creatine, such as stomach upset and cramps. It is important to follow the recommended dosage and to avoid using creatine if you have kidney problems or diabetes.
How much creatine per day?
The recommended dosage of creatine varies depending on the type of creatine supplement and the individual using it. Generally, a dosage of 3-5 grams per day is recommended for most people. It is important to follow the recommended dosage and avoid using creatine if you have kidney problems. If in doubt about the right dosage of creatine for your specific situation, consult your doctor or a qualified health specialist.
Creatine and veganism
If you follow a vegan diet, getting creatine is a bit trickier, as this nutrient is mainly found in meat. Fortunately, vegan creatine supplements are available, made from plant sources such as beetroot. This makes it a good choice for vegetarians and vegans.
Creatine for women
Creatine supplements are also suitable for women who want to improve their performance and increase their muscle mass. There is no difference in the way the bodies of men and women process creatine, so women can benefit from creatine just as much as men.
Creatine and ageing
Creatine can also be beneficial for older people, as it can help maintain muscle mass and bone density as one ages. This can help maintain mobility and independence.
What are the best creatine supplements?
NOW Foods Creatine Monohydrate 750 mg
NOW Foods Creatine Monohydrate 750 mg (120 capsules) is a high-quality creatine supplement that helps improve performance and increase muscle mass. It is made from pure creatine monohydrate and contains no additives or fillers. This makes it an ideal choice for athletes and fitness enthusiasts looking for a safe and effective supplement. NOW Foods supplements are thereby halal, kosher, non-GMO, keto-friendly, soy-free, vegan/vegetarian, nut-free, made without gluten, dairy-free and egg-free!
OstroVit Creatine Monohydrate
OstroVit Creatine Monohydrate is a high-quality creatine supplement specially designed for athletes and fitness enthusiasts. It helps improve performance and increase muscle mass. It consists of pure creatine monohydrate and is quickly and effectively absorbed in the body. OstroVit Creatine Monohydrate is ideal for people looking for a high-quality creatine supplement.
Buying creatine supplements at Bono?
Creatine is a popular dietary supplement that can help improve performance and increase muscle mass. It is important to follow the recommended dosage and consider any side effects. With the right approach, creatine can be a valuable tool in helping you reach your fitness goals or age healthier. Wondering what creatine can do for you? Then check out our creatine range!