Creatine Monohydrate [EU]

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Creatine is one of the most researched supplements in the world.

It increases the amount of available energy in cells, which has many benefits (see description below).

I recommend the Creatine from Jotunheim Nutrition. They ship to the entire EU, and have amazing quality for the price.

Dosages
Typical dosage is 3-5 grams a day or 0.1 g/kg of body mass/day.

Creatine works best when all your cells have their creatine storage filled 100%.

To fill this storage quickly, you can do a loading phase where you take up to 20 grams a day (divided into dosages of 5 grams) for 5 days, after which you just continue with the regular 5 grams per day.

This loading phase is not required, you can also fill up your storage taking 5 grams per day right away from the start, it will just take a bit longer for the storage to reach full saturation.

Types of Creatine
Always buy Creatine Monohydrate. The other types of creatine that are sold are not in any way superior, and always more expensive.

Description

With over 500 studies showing its efficacy, Creatine is one the most well-studied and reliable supplements on the market.

Its main function is to increase the amount of available energy in the cell.
Cellular energy is measured by a molecule known as ATP. When this molecule ATP is used for energy, it creates a byproduct known as ADP.
Typically, this byproduct would not be usable, but Creatine makes it possible to recycle the ADP back into ATP.

This increase in cellular energy happens everywhere in the body, and therefore has numerous benefits.

  • Increases strength & muscle building
  • Increases muscle endurance
  • Reduces fatigue (PMID: 11985880)
  • May lower risk of depression (PMID: 32066709) & lower depressive symptoms (PMID: 22864465 & 17988366)
  • Supports cognitive function (PMID: 33578876)
  • Mitigate the effects of sleep deprivation (PMID: 16416332)

Additionally, creatine will make your muscles hold more water, making them appear fuller.

There are many misconceptions around creatine, such as

  • It causes hair loss
  • It causes kidney damage
  • It is an anabolic steroid

All of these myths and more have been thoroughly debunked in this great scientific article.

 

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