![]() People who begin taking this supplement often begin with a loading phase, which involves taking a high dose for a short period of time. It is created by combining creatine with a molecule of water, and it is made up of between 88% and 90% creatine by weight. However, the most efficient way to maximize your supply is by taking creatine supplements.Ĭreatine monohydrate is the most popular, well-researched and affordable creatine supplement on the market. You can increase your creatine levels by eating protein-rich foods, like beef, chicken, fish and eggs. This means that your creatine stores are typically only 60% to 80% full without nutritional intervention. The average 150-pound man stores around 120 grams of creatine in his muscles, but he has the capacity to store up to 160 grams. In response to this depletion, your body turns creatine into phosphocreatine and makes more ATP, giving you the energy you need to continue your workout. ![]() When you perform high-intensity, anabolic exercises, such as deadlifts, squats or sprints, your ATP levels deplete in seconds. It helps make a compound called adenosine triphosphate (ATP), which provides the energy your muscles need to contract. Understanding Creatine BasicsĬreatine is a natural substance produced and stored in your body. This definitive guide will explain how a loading phase works and how to do it safely. ![]() ![]() Research shows that a creatine loading phase can quickly increase the creatine levels in your body and help you receive the benefits of the supplement faster. Athletes and fitness enthusiasts of all types use it to gain strength, build muscle, and boost their performance. Creatine is one of the safest and best-researched health supplements in the world. ![]()
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