Extrifit - Crea Monohydrate - 400 g

Creatine

Benefits:

• Increases physical performance
• Naturally occurring in the body
• Not addictive
• Non-toxic at higher doses
• Excess excreted via urine

Increases physical performance

Creatine increases physical performance during repeated short-term, high-intensity workouts, which is typical for bodybuilding and fitness exercises. This effect is achieved with a daily intake of 3 grams of creatine. According to a study published in the "Journal of Strength and Conditioning Research," creatine supplements were shown to improve power and strength in athletes (Buford et al., 2007).

Naturally occurring in the body

Creatine is a natural substance found in the human body. It is primarily synthesized in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. About 95% of the body's creatine is stored in skeletal muscles, where it plays a crucial role in energy production during high-intensity physical activity.

Not addictive

Creatine is not addictive, making it a safe supplement for long-term use. According to a study published in the "International Journal of Sport Nutrition and Exercise Metabolism," there is no evidence that creatine causes addiction or has any negative effects on mental health (Kreider et al., 2017).

Non-toxic at higher doses

Creatine is non-toxic, even at higher doses. Research has shown that even doses up to 20 grams per day over short periods are safe and well-tolerated by the body. According to a review article in "Molecular and Cellular Biochemistry," creatine is one of the most studied supplements and has an excellent safety profile (Persky & Brazeau, 2001).

Excess excreted via urine

Excess creatine is excreted from the body through urine. This means that the body effectively regulates creatine levels, and there is no risk of accumulation that could lead to toxic effects. A study published in the "Clinical Journal of Sport Medicine" confirms that creatine metabolism and excretion are well-understood and safe processes (Poortmans & Francaux, 2000).

Research on creatine

Research has shown that creatine can have several health benefits beyond improving physical performance. A study published in the "Journal of Neurochemistry" suggests that creatine may have neuroprotective properties, which could be beneficial for people with neurodegenerative diseases such as Parkinson's disease (Andres et al., 2008). Additionally, creatine has been shown to improve cognitive function in older adults, according to a study in "Psychopharmacology" (McMorris et al., 2007).

Usage and dosing

To achieve the best results, a daily intake of 3 grams of creatine is recommended. There are various forms of creatine supplements available on the market, including creatine monohydrate, which is the most studied and commonly used form. Creatine can be taken before or after a workout and can be mixed with water or a carbohydrate-rich drink to enhance absorption.

Side effects and safety

Creatine is generally safe for most people when taken in recommended doses. Common side effects may include stomach discomfort and weight gain due to increased water retention in the muscles. It is important to drink enough water when taking creatine to avoid dehydration. According to a study in "Nutrition Reviews," creatine is a safe and effective supplement for both short- and long-term use (Schilling et al., 2001).

Conclusion

Creatine is an effective and safe supplement that can improve physical performance, especially during high-intensity training. It is naturally occurring in the body, not addictive, and non-toxic at higher doses. Research has also shown that creatine can have additional health benefits, including neuroprotective properties and improved cognitive function. For best results, a daily intake of 3 grams of creatine is recommended.