Creatine monohydrate is one of the most tested and researched supplements on the market. Research has shown that Creatine can:
*promote muscle growth
*increase muscle strength
*improve performance during high-intensity training
*may reduce muscle breakdown
* increases ATP production.
What is it?
Creatine is called a “non-essential” nutrient produced in the body from the amino acids Arginine, Glycine and Methionine. In the body, it is synthesized in the kidneys and liver. In the diet, small amounts of creatine are found in red meats like beef. Although found in every human, an individual’s levels of creatine can depend on one’s intake of red meat, muscle mass and levels of testosterone. Supplementing creatine, especially for vegans and vegetarians can be such an effective way to promote exercise performance. But note that not all creatines are vegan.
During high-intensity training, creatine increases phosphocreatine stores in your muscles. These additional stores can be used to produce more ATP, a key energy source for exercises like weightlifting and HIIT style workouts.