CREATINE: the best bodybuilding supplement

When it comes to bodybuilding supplement there are many options out there,but what is the best one in adding size and strength?, Is it whey protein, BCAA, glutamine, weight gainers.. etc?

Actually, all these bodybuilding supplements aren’t necessary because you can get their ingredients easily from food if your nutrition plan is well balanced.

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But the only bodybuilding supplement is worth your money is CREATINE, not only due to its amazing benefits and the studies that support it, but also it’s hard to get from food sources (you will have to eat 1kg of meat daily to get the recommended dosage).

what is creatine?

Creatine is a natural substance found in muscle cells (95% of your body’s creatine) which helps in producing energy during heavy and intense workouts.

Your body can make so little of it on its own (only 1-2g) that’s why most athletes and bodybuilders take it as a supplement.

What are the benefits of creatine and how it works?

Creatine is the main energy booster at high-intensity exercise, so it helps you to do that last set or that extra rep (up to 43% boost on your one rep max) which eventually improve your strength and muscle gains.

but this isn’t the only way it helps in adding muscle mass, several studies showed other benefits, including:

1-Increase total body muscle mass

After supplementing with creatine there is an increase in anabolic hormones like IGF-1 and growth hormone (GH), decrease in leucine breakdown (one of the most important muscle building amino acids).

2-Increase satellite cell activity

Satellite cells are the cells responsible for the muscle tissue repair and formation of new muscle cells, so increasing its activity means faster recovery and more muscle growth.

3-Increase cell hydration

Creatine is well known for increasing the water content within the muscle cells, leading to cell volumization which plays a role in muscle growth.

4-decrease Myostatin levels

Myostatin is the hormone that slow or even inhibit new muscle growth, so low myostatin levels means faster and better results.

There are many other health benefits of creatine as decrease blood sugar levels, treatment of fatty liver and reducing of symptoms of some neurological and brain diseases, but I am trying to focus on muscle building in this article.

Related: Lifting heavy and still skinny? (here’s why)

What is the best type of creatine supplement?

The best and the most well-researched form is Creatine Monohydrate.

I know there is other forms which claimed to be better than monohydrate by the selling companies, but there is no scientific evidence that proves it.

They only say that because creatine monohydrate is the cheapest form and it isn’t making much money for them.

and to make it even cheaper, I got you a limited time FREE package offer of creatine monohydrate to start building muscle right away.

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Is creatine safe?

As I said before, Creatine is the most well-researched supplement and there is no evidence of any side effects from these studies.

So, if you are a healthy individual who takes the recommended dosage there is no risk over the short or long term usage.

What is the proper dosage and when should you take it?

The recommended daily dosage is (3-5g).

You can take it whenever you want because it will be stored anyway in the muscle, so the timing doesn’t really matter that much.

always do your research before choosing a bodybuilding supplement to avoid being scammed as there are too many useless supplements at the market now days.