There is a sea of dietary supplements out there that are hard to navigate. What is necessary and what is a waste of money?
I have worked in the fitness trade for over a decade and have worked for you.
At first, I will mention 2 supplements that are quite useful, but not necessary.
Today it is about my favourite.
Creatine.
Creatine is the first and one of the most popular supplements in the fitness world. It has gained great popularity because of its ability to improve strength, muscle growth, and physical performance.
Now it will get a little technical quickly, but it will be brief.
Creatine is already found in our body, mainly in the muscles. It is formed by the conversion of amino acids in the liver and kidneys. It works as a source of energy during intense physical activity and is involved in the process of rebuilding adenosine triphosphate (ATP), which is the primary energy source for muscle contraction.
When taken, it is stored in the muscles as creatine phosphate. During training or physical exertion, creatine phosphate is converted to creatine and releases a phosphate group, which helps rebuild ATP and supply the muscles with quick energy. This can increase the body's ability to perform short and intense training exercises, such as weightlifting or sprinting.
So in short: You can lift heavier weights, more times, and it gives better results.
Besides that, many also experience that creatine reduces muscle soreness and speeds up recovery after training.
Some studies suggest that creatine may have positive effects on the brain's thinking functions, such as memory and concentration.
"How much should I take?"
The typical dose is 3-5 grams a day depending on how much muscle mass you have. Have more muscle mass = you need more creatine.
"Will I gain weight from it?"
Yes. But in a different way than you think. Creatine draws fluid inside the muscles, that is, into the muscles. There is talk of 1-2 kg and it will only make the muscles appear nicer, so no - It does not make you fat.
"Does it work for me?"
My recommendation is to try it for 1-2 months and track the progress. If you see that your lifts get better, then it is highly likely that the creatine is working.
If not, then you may be one of the few 'non-responders' who have enough naturally or get it through the diet.
It is one of the cheapest supplements there is + it has the most well-documented effect. Try it out 👍
