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August 11, 2018 By Mohammed Tufail Qureshi 1 Comment

All that you need to know about Creatine

Pre-vs-post-workout-for-creatine-Post-exercise-leads-to-greater-strength-gains-says-new-study_strict_xxlIf you regularly workout in the gym chances are that often you could get some sorts of advice in terms of what you should be eating, which is the right protein supplement that you should take etc etc..

Getting advice is one thing and but, nobody should take any supplement or put anything in their body without weighing the benefits and risks first. This goes for everything from beer to marshmallows to the amazing amino acid called Creatine.

Creatine is a combination of three different amino acids, glycine, arginine, and methionine. Creatine is a well known substance, and while it offers benefits in terms of muscle and strength gain, it can also generate an energy boost that assists muscle recovery and decreases muscle fatigue.

When you take creatine in the powder form – it is in your blood stream for about 1 – 1.5 hours. For muscle growth, the creatine must be absorbed into the muscles. If you are working out and deplete your creatine supply in your muscles and you have creatine available in the blood stream, your muscles can replenish their creatine supply from the creatine in your blood.

It is a naturally present nutrient in foods like meat, to some extent in certain types of fish but in low quantity. It gets stored in the muscle & regenerates ATP to produce explosive power output

Everyone from gym users, bodybuilders, power sports players to endurance athletes can see lean muscle gains, increased endurance, speedy recovery and improved performance with creatine

It is recommended to take creatine monohydrate with a simple carbohydrate source to help it absorb more quickly. A good time to take creatine would be right after your workout and early morning after waking up..Highly absorbed post workout and first thing in the morning.

On rest days, creatine can help muscle recovery and can be consumed early morning after waking up along with simple carbs.

Creatine draws water to the muscles, so if you are not drinking enough water, dehydration and muscle cramps occurs. Also, due to the accumulation of creatine in the small intestine, you may experience stomach pains, diarrhea, upset stomach. So drinking water and proper dosage is highly recommended.

Best taken in a cycle, 2 months on and 1 month off, 5 gms/day

About Mohammed Tufail Qureshi

Certified professional fitness trainer, Mohammed Tufail Qureshi has worked with reputed gyms in the city. As a freelance personal trainer Tufail guides people in right exercise, nutrition and proper rest and recovery methods necessary to stay fit. A commerce graduate from Mumbai University he chose to work with GOQii as it’s a new concept and it intends to change the world by simply helping people change certain habits. The idea of developing good habits and motivating individuals to lead a healthy lifestyle is something which he says is very different from what he has been doing all this while as a personal trainer. Tufail is a regular weight trainer himself and works out six days a week. He strongly believes that an individual is not fit until he has developed the 5 basic components of fitness namely cardiovascular endurance, muscular endurance, muscular strength, flexibility and ideal body composition.

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Comments

  1. Jack Marker says

    March 9, 2018 at 5:02 pm

    Great article. When it comes to strength and power, creatine always plays a great role. Before the workout, a sip of creatine can give you a power-booster. With Creatine, you can also add the supplement like S4 supplement. it can lead to a significant increase in lean muscle mass, increase in strength, and fat loss. It’s a non-steroidal supplement offering tissue-selective anabolic effects for both muscles and bones.

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