Creatine has become popular with those who exercise.
If you have thought about taking it, you will be wondering what kind of type is the best.
Julia Zumpano, a registered nutritionist of Cleveland Clinic, said, “In the world, creatin was used for quite a long time and was mainly used in powdered form.” It was found to improve muscle recovery and muscle growth, which can help muscle energy, which reduces muscle fatigue after exercise and even after exercise You can reduce some of these pains. ”
ZumPano said creation is a natural energy source of muscle and can be found in animal foods such as beef, chicken, fish, milk and eggs.
But when exercising, she pointed out that powder -type day repair creatin is considered the most effective.
It is also recommended to get a third party test.
How many creaatin should people do then?
3 to 5 grams are generally recommended and can be taken before, or before or after exercise.
Most people do not need to perform the loading stage. This is when taking extra creatine to build muscle shops faster.
There may also be side effects.
“Creatine has a slight GI effect. Some people have seen more fluid or initial weight increase. They will feel some diarrhea, some outfit cramps, and bloating, so some of the side effects are actually more involved if they want to perform the loading step, and another is that there is no need to take 3 to 5 grams at a time.
ZumPano said Creatine may not be safe for those with certain medical conditions, such as kidney disease and pregnant people.
If you have questions or concerns, it is best to consult your doctor.
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