Important food supplements: Creatine Monohidrate

Creatine Monohidrate is a natural supplement to boost athletic performance, by helping the muscle to produce more energy, increasing the muscle phosphocreatine stores (phosphocreatine is a precursor of ATP, so you will produce more ATP to continuously perform at maximum intensity).

Benefits:

• supports muscles development by boosting the formation of the proteins that create new muscle fibers;

• increase muscle mass, increase the water content of the muscles;

• reduces the myostatin (molecule responsible for reducing muscle growth), helping the muscle to build faster;

• improves high intensity exercises, improving factors such as strength, ballistic power, sprint ability, endurance, recovery, fatigue resistance, brain performance;

• most effective muscle building supplement, increasing both short term and long term muscle mass;

• helps in Parkinson disease preventing the dopamine decrease and improving muscle strenghth and function;

• few other neurological diseases had symptoms such as phosphocreatine reduction in the brain (Alzheimer’s, ischemic stroke, epilepsy, brain or spinal cord injuries — even ALS, as it is improving muscle function, reduce muscle loss and extends survival by 17%);

• lowers blood sugar level and helps in diabetes;

• useful for the brain, increases the phosphocreatine reserves helping to create more ATP, needed for difficult, complex tasks;

• increase dopamine levels and mitochondrial function (20–50% improvement in memory and recall ability)

• reduces age related memory loss and protects against neurological diseases;

• reduces fatigue and tiredness.

Side effects:

• drink plenty of extra water when used and avoid dehydration (it is bad for your kidneys and creatine increases the risk);

• long term use is not recommended in bipolar disorder;

• caffeine and creatine together can make Parkinson worse (avoid caffeine if it is the case);

• because of the water retention, do not use it if you have kidney problems.

Dosage:

• it is safe and easy to use;

• got a loading phase (20g per day for 4–7 days, then maintenance 1–10 g per day).