Does creatine build endurance and muscle?
Benefits of using the supplement
Information about CREATINE ❗️
1) Increased muscle mass, strength, and functional performance in older adults.
2) It does not affect kidney function when following high-protein diets.
3) Healthy individuals should not exceed 5 g/day, as there is insufficient evidence to ensure safety above this dose.
4) The serving size should be individualized.
5) Creatine combined with physical exercise improves glycemic control in people with diabetes.
6) Caffeine does not cancel out its effects. However, taking them together may cause intestinal discomfort.
7) Creatine is a safe and effective supplement.
Opinion on creatine
As a supplement for health and performance, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most researched supplements on the market.
It is a derivative of the amino acids arginine, glycine, and methionine. We naturally produce about 1–2 g/day in our kidneys, liver, and pancreas.
It can also be obtained by consuming red meat and salmon, or through supplementation.
About 90–95% of the creatine we absorb goes to our muscles. The supplement is made up of creatinine, which is excreted in the urine at a rate of about 2 g/day, depending on intake and activity levels.
