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  1. Creatine is strength and endurance?
  2. Use of creatine
  3. Dosage and duration of use

CREATINE IS STRENGTH AND ENDURANCE?

Creatine is one of the most popular dietary supplements used by physically active people, especially those training at the gym. It improves the body's performance, increases strength and accelerates muscle regeneration after training.

It is naturally produced by the body and occurs mainly in the muscles. Its main function is to support energy processes, which translates into greater power and endurance during exercise. In addition, creatine can increase muscle cell volume, which contributes to the development of muscle mass and an improved appearance of the figure.

USE OF CREATINE

Creatine supplementation is particularly popular with strength athletes, bodybuilders and those performing intense, short-term efforts. Regular use increases muscle phosphocreatine stores by up to 15-40%, which translates into better training results.

Benefits of creatine use:

  • Muscle mass gain - regular supplementation can increase lean body mass by 1-1.8 kg in a few months; effects are individual and depend on gender, age and training level.
  • Increase in strength - Creatine supports energy processes in the muscles, giving you more power to perform harder exercises.
  • Improving endurance - enables longer and more effective training sessions.
  • Faster recovery - reduces muscle acidification and accelerates recovery after exercise.

Creatine is therefore a safe and well-researched supplement that supports both beginners and advanced athletes. When used correctly, it has no side effects and its effectiveness has been confirmed in numerous scientific studies.

DOSAGE AND DURATION OF USE

The most common recommendation is to take 3-5 g of creatine per day. Some people opt for what is known as a loading phase - they increase the dose for a few days to saturate their muscles with creatine more quickly and then move to a maintenance dose.

However, studies show that regular use of 3-5 g per day has equally good results without loading. Creatine can be taken before or after training - often in combination with a protein or carbohydrate meal, which increases its absorption.

In summary, creatine is a hit, not a myth. It supports muscle development, increases strength, improves recovery and performance. However, it is important to use it regularly, in the right doses and in combination with a balanced diet. It is advisable to consult a trainer or nutritionist before starting supplementation.