| **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.
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