Creatine is an amino acid in the muscles and brain used to regenerate ATP, a form of energy utilised by the body for high intensity exercise. Creatine supplements are popular ergogenic nutrition that improve sports performance by increasing muscle strength and lean muscle mass. Various studies have demonstrated that creatine supplementation is effective and increases muscle mass and strength. Experts say that 3 g of creatine in a day is safe to take long-term.
There is no solid evidence about one particular time to take creatine supplements. Most research studies suggest that creatine supplements are equally effective whether taken before or after exercise. Taking the supplement shortly before or after exercising has more benefits than taking it before or after a long gap.
Taking creatine before a workout helps muscles recover by replenishing the creatine used during exercise and keeping stores optimised and ready for the next workout. Post-workout creatine consumption helps muscles recover and regain their strength. Have creatine 30-minutes before or after a workout for best results.
It’s a good idea to supplement with creatine on rest days to keep the muscle creatine content stable. Take it any time during the day on rest days to prepare for the next workout.
Creatine fuels muscles with energy, improving exercise performance. It’s ideal for strength athletes involved in short bouts of high intensity sports such as bodybuilding, powerlifting, sprinting, and football. By providing muscles with energy, creatine helps prevent muscle breakdown and increases muscle recovery after an athletic activity.
Creatine supplementation increases lean muscle mass by swelling muscles and decreasing myostatin levels, which stunts muscle growth. Creatine increases muscle fibre growth, increasing muscle strength, which enables athletes to perform more reps and train longer.
A 2018 study suggests that oral administration of creatine may improve brain function by improving short-term memory and reasoning.
Experts have yet to investigate whether taking creatine with other nutrients like carbohydrate and protein gives better results.
SteadCreatine - a safe and effective supplement
Steadfast Nutrition’s SteadCreatine is a safe and effective supplement for increasing muscle strength and lean muscle mass. Each tablet of SteadCreatine contains 1500 mg of Creatine Monohydrate, which provides athletes with the energy and speed needed to perform high-intensity exercises.
International Society of Sports Nutrition says that creatine monohydrate is the most effective ergogenic nutrition supplement among creatine supplements and the best supplement for increasing high-intensity exercise capacity and lean body mass.
SteadCreatine comes in an effervescent form, making it highly bioavailable and easy to consume. Drop a tablet of SteadCreatine in 200 ml of water. Let it fizz and dissolve completely. Drink.