WHAT IS CREATINE? ADVANATGES AND DIADVANTAGES. | If you are bodybuilding and also go to the gym then you must know that there is one thing besides workouts and diet which plays an important role in our progress, that supplements are supplements. Supplements meet the extra requirements of your body, which we can not do with our normal diet. Creatine powder is a supplement that is very popular today in bodybuilders. Creatine is something that uses our bodies as energy. Creatine not only increases the weight lifting performance but gives you energy for a long time, so that you do not feel tired.







What is creatine?



Creatine is made up of three amino acids, it contains three amino acids, glycine, arginine, and methionine. Creatine and his methodology are quite different. It gives you extra energy, helps lift the extra weight and also helps in increasing weight.





How does Creatine work?







Creatine is made of amino acids in the body itself, or it is sent from the Creatine supplement to the body when it goes into the body, then through the blood, the muscle gets reached and creatine creates phosphate. When the workouts, It meets the power ATP (Adenosine triphosphate). Creatine has both strength and strength, so you get to work out. It looks and feels full of muscles.





The ability to use proteins in a better way also increases. Although the creatine itself does not increase the size. This helps in increasing the size. When you stop taking the creatine, water will release from your muscles and its size will remain which is made from training and eating. Your weight may also be lower



What amount of creatine should you take?









How much can be taken by the creatine and how to find out how much quantity we need for creatine. Usually, it is ok to take 2-5 grams of cretin per day, taking more than this will give the same result which gives 2-5 gm créatine. Almost all the companies give a 5-gram spoon with this, with the help of which 5 gram cretin can be taken daily.





Benefits of creatine?









Creatine ​​has been the subject of study since the beginning and has seen many benefits in years of study, Creatine is the cheapest supplement and the more useful, and this is the reason why you would like to take creatine.





1. Assistance in increasing the workout intensity results in muscle growth at a faster pace.





2. The cranial stops the water in the muscles, which makes it grow, and when a person gets older, he gets a mental satisfaction. By which you are regular in the gym and workout.





3. Studies have found that this helps in recovery even after the workout.





4. Uncertainty, creatine also helps in losing weight, because of this you drink more water and without much effort, you can not get tired, as a result, you lose more weight.





5.Creatine makes you more tolerant, it also improves your aerobic capability.





How do you take the creatine?

WHAT IS CREATINE? ADVANTAGES AND DISADVANTAGES....| |There are many ways to take creatine, it comes in both forms of liquid and powder. Creatine powder is less soluble, then mix it well in water, milk, juice. If you are taking the creatine for the first time and want to see its effect quickly, you will have to take a lot of cretin in the early days because it takes time to reach the muscle through the blood. These are called loading phases on an opening day. After the loading phase, the maintenance phase should be taken 2-5 grams of cretin and drink plenty of water all day long. These loading phases can be of three types, depending on which loading phase you choose, it will depend entirely on you, these are all loading phase.





When should you take creatine?











Although Creatine can be taken all day anytime but some believe that it should be taken before workout and some believe it should be taken after workout and some believe that it should be taken during workout but workout After taking it most is right because the body absorbs nutrients well at that time and also removes the decrease in cretin phosphate.





What are the things to keep in mind when taking creatine?







1. The more water you drink in the whole day is good but at least 3 liters of water should be consumed daily.





2. Those who have kidney, diabetes or heart disease should not take creatine.





3. If for some reason the creatine supplements forget, then the next time you should not take more.





4. After three months of continuous taking of cretin, it should be done after one month and after that it can be started again.



