Howdy Guys,

Today, I’m going to tell you everything you need to know about ‘Creatine’ and why you should you take it to reach your goals.

Creatine is produced from amino acids naturally in our body and 90% of the creatine is stored in our muscles and skeleton. We can get only 1 gram of creatine from the daily diet (from non vegetarian food) and it basically increases the ATP levels.

If you are an athelete, sportsman or into bodybuilding then you need atleast 5 grams of creatine per day as creatine enhances the performance, strength and endurance to reach your goals which is not at all possible from the natural diet and as stated above. You get maximum 1 gram of creatine from non vegetarian diet (i.e from chicken, meat and porque). Furthermore, consuming 20 grams of creatine per day is totally safe.

There are 4 types of creatine supplements available in the market to use :

  1. Creatine Monohydrate
  2. Micronized Creatine
  3. Ethyl Ester
  4. HCL

How to take the creatine supplement :

For maximum results, you can take 5 grams of creatine (monohydrate) with water before going to the gym (or add with your pre-workout drink) and 5 grams with the post workout protein shake or with black grape juice.

**Make sure to drink atleast 4-5 litres of water daily when you are using creatine or any other supplements. Why it is necessary ? Because the water carry the nutrients in the blood stream which is finally supplied to your muscles.

Now, what will happen if you don’t drink 4-5 litres of water daily?

This is what happens :

Your kidney will be overloaded with excess of nutrients. Since, the function of the kidney is to purify the blood and in order to minimize that workload, you must do the needful and drink more water.

There are no such side effects of using creatine.