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Creatine has long been the talk of fitness aficionados, gym-goers, and bodybuilders and was a must have addition to our supplement brand. As one of the world’s most researched supplements, its efficacy in muscle growth and strength is well-documented.

**What is Creatine?**

Creatine is a natural compound that our bodies produce daily. Found predominantly in our muscle cells, it plays a pivotal role in producing energy during high-intensity, short-duration exercises like weightlifting or sprinting.

**Benefits of Creatine Supplementation**

1. **Enhanced Muscle Mass**: Studies have consistently shown that creatine supplementation can increase muscle mass. This is achieved through an increase in water content in the muscle cells and long-term growth due to enhanced workout performance.

2. **Improved Exercise Performance**: Creatine is famous for its performance-enhancing qualities. It aids in several factors crucial for exercise performance, including strength, ballistics, sprint ability, and muscle endurance.

3. **Brain Health**: While it’s most known for muscle-related benefits, creatine also aids in neurological health. Research indicates it may help in diseases such as Alzheimer’s, Parkinson’s, and more.

4. **Safe for Consumption**: Contrary to some myths, creatine is one of the safest supplements available. With decades of research backing it, it’s proven to be effective and devoid of adverse side effects when taken in recommended dosages.

5. **Energy Production**: One of the primary roles of creatine is its assistance in adenosine triphosphate (ATP) production – the body’s energy currency. This ensures that you can push harder and longer in your workouts.

**My Take On Creatine**

At 95 Nutrition, we believe in providing our community with products backed by science. Creatine has stood the test of time, emerging as a must-have for those serious about their fitness journey. It is an absolute must have in the arsenal of anybody regardless of where they are on their fitness journey.

Creatine Dosage: How Much Should You Take?

For those new to creatine supplementation, it’s essential to understand the dosing guidelines to maximize benefits and ensure safety.

1.Loading Phase: This is an optional phase where you take a higher dose for a few days to quickly increase the creatine levels in your muscles. The typical recommendation is 20 grams per day, split into 4 doses of 5 grams each, for 5-7 days.

2.Maintenance Phase: After the loading phase, or if you choose to skip it, you move on to the maintenance phase. Here, a dose of 3-5 grams per day is sufficient for most individuals. This phase ensures that the creatine levels in your muscles remain elevated.

It’s worth noting that while the loading phase allows for a rapid increase in muscle creatine levels, it’s not mandatory. Skipping straight to the maintenance phase will still result in elevated creatine levels; it’ll just take a bit longer.

Remember, everyone’s body is unique. Factors like muscle mass, total body mass, and workout intensity can influence the optimal dose. It’s always a good idea to start with the recommended dosage and adjust based on personal experience. As with any supplement, it’s crucial to consult with a healthcare professional or nutritionist before starting a creatine regimen.

**Wrapping Up**

Whether you’re a seasoned bodybuilder or someone just embarking on their fitness journey, creatine offers numerous benefits. Remember, the key is to choose high-quality creatine from trusted sources like 95 Nutrition.

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