Creatine supplements can be found in powder or pill form. It is a naturally occurring substance in the body, and it can be ingested naturally via meat products.
Studies done on creatine show many athletic benefits. It can increase testosterone for a short period of time. Some studies suggest that it promotes increases in lean muscle mass. Aesthetically it can make muscles look bigger because it causes skeletal muscles to absorb water. Athletically it is a popular supplement because it can increase anaerobic performance, like sprints, jumping, and explosive lifts.
Your body can only absorb a certain amount of protein at a time. Taking the supplement along with protein and carbohydrates can increase absorption because they will spike insulin levels. Only about 5 grams of creatine can be ingested in a day.
People over 50 years old will probably see athletic or strength gains from creatine supplements. Athletes who take this supplement should drink plenty of water with it in order to protect the kidneys.
People who live vegan lifestyles may see the most benefits from creatine supplements. Vegans normally have low creatine levels because of the lack of meat in their diets.
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