Creatine

This chemical is a protein which is found naturally in muscle cells in small amounts within the brain. It lets you produce energy for everyday tasks, as well as things like weight lifting or high-intensity training when you’re at the gym.

Creatine can be made naturally by the body from several types of amino acids, namely glycine and arginine, both of which are usually sourced from meat or fish. Because of this, vegetarians and vegans often have lower creatine stores than meat-eaters.

Creatine is stored as phosphocreatine in muscle cells and in smaller amounts in the brain, liver, and kidneys. Then, it’s used to make ATP, or adenosine triphosphate. A compound which provides energy to your cells for movement.

Creatine is one of the most popular sports nutrition supplements out there, and it’s easy to see why! Among its many researched benefits for the body are the fact it can:

• Boost your fitness performance – Creatine is, in essence, energy. Having more of it in your muscles means you could exercise for more extended periods and consequently improve your fitness. The beneficial effect is obtained with a daily intake of 3 g of creatine.
• Improve your muscle strength – This goes hand in hand with the two benefits above. By providing your muscles with more energy, you’ll be able to exercise for longer and increase your overall strength at a faster rate.

Regardless of your diet, if you’re trying to boost exercise performance or increase muscle mass, you might like to supplement your intake with something called monohydrate creatine.

Monohydrate creatine is the form creatine takes in most supplements. It’s considered one of the safest and cheapest ways to consume more creatine, which make it the most popular too.

Monohydrate creatine can come in powder or tablet form. If you opt for the former, you’ll be able to mix it up into a protein shake to enjoy before or after you exercise. Despite the fact creatine is naturally found in animal products, most creatine supplements are vegan-friendly. For recommended daily amounts, always read the backs of packets.