Creatine is one of the most appreciated performance enhancing substances among the fitness enthusiasts who are in the quest to outlast the cut throat competition, perform better whether it is running, swimming, jumping, or weight lifting. It is believed to help athletes to achieve muscle strength with humongous bulk. Also it is easily accessible to almost everyone as it does not require any prescription from a doctor. However, creatine can be produced in the body naturally, consuming it externally has found  no side effects. Researchers are still investing their time to know more about the effects of creatine to enhance athletic performance. But they found evidence that creatine is quite a safe and effective substance for high intensity workout in the short term. In this article, you will know what creatine is? And  How much creatine you should take in a day.

Creatine: What Is It?

A natural substance that helps your muscles produce energy while high intensity training or heavy weight lifting. As professionals prefer it to improve athletic performance, enhance muscle strength and gain, it is becoming quite famous among beginners or common fitness enthusiasts. It is naturally produced substances in the body that share some properties from the amino acids. Also produced from arginine and glycine in your body. But as you do intense exercise, you reduce the creatinine level in your body so you have to take it externally. There are many factors that affect the creatine stores in your body that include the testosterone level, muscle mass, training, meat intake, and many other factors. Phosphocreatine is the major part of your body’s creatinine level that is stored in your muscles in the body that is around 95 %. Rest 5 % of creatine is found in your liver, brain, and kidney. Phosphocreatine is the form of energy in the cells that is stored in the body. And helps your body to produce ATP which is a high energy molecule that is responsible for giving energy while training to perform better. The natural substance leads to increased strength, muscle recovery and mass to support your high workload.

How Much Creatine You Should Take A Day?: 

The doses of creatine by mouth vary physical activities, age, and other factors. Athletic Performance: For an adult, maintain 2 to 10 grams of creatine daily to enhance athletic performance. Adults who want to improve their muscle strength need to maintain 1 to 27 grams of creatine daily. Adults suffering from sarcopenia (Muscle loss due to getting older) requires to maintain 2 to 10 grams of creatine per day.

Creatine is quite safe for common people but it is not recommended for the people who are having issues like diabetes, liver problems, kidney issues, and others. Children below the age of 18 should avoid the usage of it. Women who are pregnant or nursing also should avoid the use of creatine. You have to drink plenty of water after using it as using creatine daily can lead your body to dehydration. Though creatine is safe to take, you have to consult your doctor before taking the supplement.