| **Aspect** | **Details** | | -------------------------- | ------------------------------------------------------------------------------ | | **What is Creatine?** | A compound that helps regenerate ATP, enhancing energy production in muscles. | | **Primary Benefits** | Increased muscle mass, improved strength, enhanced high-intensity performance. | | **Common Forms** | Creatine monohydrate (most researched and cost-effective). | | **Loading Phase** | 20 grams/day for 5-7 days (optional), split into 4 doses. | | **Maintenance Dose** | 3-5 grams/day. | | **Timing** | Post-workout for enhanced uptake; consistency is key. | | **Non-Responders** | Some individuals may not experience significant benefits. | | **Potential Side Effects** | Gastrointestinal discomfort, water retention. | | **Long-Term Safety** | Generally safe for healthy individuals; limited long-term data. | | **Best for** | Short, high-intensity activities (e.g., weightlifting, sprinting). | | **Less Effective For** | Endurance sports. | | **Hydration** | Important to maintain due to increased water retention in muscles. | This table provides a quick reference to the essential aspects of creatine supplementation, helping you make informed decisions about its use. #fitness #supplements #cheatsheet