CREATINE THE MAGICAL SUPPLEMENT

Here are some of the benefits of creatine supplementation:

- Increased strength

- Increased muscle mass

- Improved power output

- Faster recovery from exercise

- Reduced muscle damage

Taking too much Creatine

Taking too much creatine can cause a number of side effects, including:

- Weight gain. Creatine can cause the body to retain water, which can lead to weight gain.

- Water retention. Creatine can also cause the body to retain water, which can lead to bloating and swelling.

- Stomach cramps. Taking too much creatine can cause stomach cramps or diarrhea.

- Headaches. Taking too much creatine can cause headaches.

- Diarrhea. Taking too much creatine can cause diarrhea.

- Do not take creatine for more than 12 weeks. There is no evidence that taking creatine for longer periods of time is beneficial.

- Listen to your body. If you experience any side effects, stop taking creatine and talk to your doctor.

Best ways to take Creatine

There are two main ways to

- Loading phase: This involves taking a high dose of creatine (20-25 grams per day) for 5-7 days. This will help to saturate your muscle stores with

- Maintenance phase: After the loading phase, you can reduce your intake to 3-5 grams per day. This will help to maintain your muscle creatine levels.

There is no consensus on whether or not the loading phase is necessary. Some studies have shown that it can help to increase muscle creatine levels more quickly, while others have shown that there is no difference between the loading phase and the maintenance phase.