WHAT IS IT AND WHAT SERVES THE CREATINE?
Creatine is a very popular supplement in the world of fitness and this is because numerous studies endorse the benefits produced by its use.
With this article we will answer the most common questions about this product.
What is Creatine?
Creatine is derived from the amino acids arginine, glycine and methionine, cratin is manufactured by our body in the liver, kidneys and pancreas.
It can also be obtained through a diet rich in meat or fish in small quantities (we can find about 5 gr. Of creatine per kilo of meat). Therefore you would have to ingest 4 kg of meat to obtain 20 gr of creatine, so it is much easier to use a powder supplement.
CREATINE serves as an immediate source of energy for muscle contraction, which is especially important during high-intensity exercise and helps to alleviate muscle fatigue.
Creatine supplementation helps maintain maximum potency for longer than usual. Consequently, our workouts may be more intense and the fatigue produced by them inferior, which seems to translate in the long run in higher increases in muscle size.

The classic way of creatine supplementation involves an initial loading phase followed by a maintenance phase.
In general, 20 to 30 gr. daily of creatine monohydrate for a week, a dose of about 0.3 gr. for each kilo of body weight.
This initial dose increases approximately 30% the muscular deposits The individuals that have lower those deposits are those that achieve the greater increases. Because the amount of creatine accumulated in the muscle is somewhat limited, it is recommended to continue with a maintenance phase with doses of 5 - 10 gr. newspapers can ostensibly maintain the total creatine levels established through the loading regime.
Should it be taken before or after training?
Taking the creatine before training is the best, as it will help us to have more strength to face the hard training routines that we submit to our body.
Creatine therefore increases muscle energy, and therefore its intake is highly recommended before training, as it will help us to be in perfect conditions to correctly perform all the exercises and be able to respond to the maximum with our muscles.