Commonly available as Creatine Monohydrate, this pre-workout supplement enhances the overall quality of your training. You can expect up to 5 to 15% greater gains in strength and performance in each session. Moreover, many studies suggest that routine intake of Creatine protein powder increases muscle mass by about 1 to 2 kg in the first week itself.
It stores high-energy phosphate groups in the form of phosphocreatine, which releases energy when your muscles are stressed during exercising, thus boosting performance. Creatine can be found in some foods, mostly meat, eggs, and fish, but it’s not enough for those looking to build muscles. Therefore, Creatine supplements are required to increase strength, and also benefit the brain, bones, muscles, and liver.
For best results, it is advised to ingest roughly 0.3 g/kg (body weight)/day Creatine powder for between 5 and 7 days and 3-5 g/day following the first 5-7 day period.
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