Creatine is a naturally occurring substance

Creatine is a naturally occurring substance in the body, primarily found in muscle tissue. It helps supply energy for muscle contractions and is popular among athletes and bodybuilders as a dietary supplement.

Benefits:

1. Increased muscle strength and power

2. Enhanced endurance and performance

3. Faster muscle recovery

4. Neuroprotective effects

Types:

1. Creatine monohydrate (most common)

2. Creatine ethyl ester

3. Creatine hydrochloride

4. Creatine nitrate

Side effects:

1. Stomach cramps

2. Diarrhea

3. Muscle cramps

4. Weight gain

5. Kidney strain (rare)

Recommended dosage:

1. Loading phase: 20-25 grams per day for 5-7 days

2. Maintenance phase: 3-5 grams per day

Precautions:

1. Consult a healthcare professional before taking creatine

2. Stay hydrated to minimize side effects

3. Monitor kidney function and adjust dosage accordingly

4. Avoid taking creatine with other supplements or medications without medical guidance