Creatine

Creatine

• Creatine, which occurs naturally in the body, plays a crucial role in the body’s energy metabolism. If energy is needed, ATP (adenosine triphosphate = energy currency of the cell) is converted to ADP (adenosine diphosphate). Eventually, the body turns ADP back into ATP using energy derived from food, but this takes time, and muscle cells can store only enough ATP to allow a few seconds of high-intensity work. Therefore, creatine supplementation is substantial to ensure high levels of phosphocreatine.

• Creatine is one of the most or the most studied supplement on the planet and it’s considered safe even in large doses (up to 20gr). Best and most tested form is creatine monohydrate. Other variants are not as much tested despite the claims for better absorption or digestion comfort - it’s marketing and you pay for it.

Why creatine

• better energy and endurance
• support muscles mass and force
• helps brain function in higher dosed
• beneficial equally for man and women

Doses

• 3-5 gr for muscles and energy
• 10-15 gr for brain function benefits (split 2-3 time per day to avoid potential intestinal discomfort)
• better absorption when taken with electrolytes

Sources

• only Creapure or Creavitalis
• different brands just pack the raw material, look fot the sources above
• China RAW materil contains high levels of dicyandiamide (DCD) and dihydrotriazine (DHT) - ☠️
• check klati✅ for approved sources links

TODO: more data, loading period, side effects (not significant actually)