Does creatine always improve performance and endurance?
The results are not clear-cut. Several studies have been
undertaken in exercising males and females and the results are not always
reproducible. However, individuals who do take the supplement claim they do
perform better and have improved strength.
Creatine is sold under various formulations including a
powder, pill, and even a cream. The liquids containing creatine come in a
variety of flavors and are easy to drink.
The dose of creatine is 400 mg/kg or about 25 grams per day.
All individuals who take creatine must hydrate themselves well. The recommended
dose is about five grams, 4-5 times a day. It takes an average of 6-8 weeks to
build muscle mass. However, it is essential to eat healthy and exercise on a
regular basis at the same time.
