Do creatine! All about creatine and how to properly dose Creatine is a nitrogenous compound that is naturally produced in the body and is found in muscle and brain tissues. This substance plays an important role in supplying energy to cells, especially in muscles. Creatine is also very popular as a sports supplement and is used to increase athletic performance and improve physical abilities. Sources of creatine **food**: creatine is found in meat and fish. **Natural Production**: The human body also produces creatine naturally, mainly in the liver and kidneys. Creatine function **ATP production**: Creatine helps increase the production of adenosine triphosphate (ATP), which is the main source of energy for short-term, high-intensity activities such as weight lifting and fast running. **Increasing muscle volume**: Using creatine supplement can increase muscle volume due to water retention in muscles. **Speed ​​up recovery**: Creatine can reduce recovery time after intense workouts. Types of creatine supplements **creatine monohydrate**: the most common and widely used type of creatine supplement. **Ethyl Ester Creatine**: a type of creatine that is considered for its better absorption. **Kreatin Hydrochloride (HCL)**: a type of creatine that is used due to its high solubility and no need for loading. The method of use is explained in the complete program. Advantages and disadvantages. Advantages: improving sports performance, increasing the size and strength of muscles, accelerating recovery. Creatine has been shown to effectively improve athletic performance and has been shown to be safe for long-term use, although it is always recommended to consult a doctor or nutritionist before starting to supplement. Sources mentioning the statement of the problem: Does creatine timing relative to exercise matter? References 1. ~ Paul J Cribb, Alan Hayes Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy Med Sci Sports Exerc. (2006 Nov) 1. Robinson TM, Sewell DA, Hultman E, Greenhaff PL Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle J 2. Appl Physiol (1985). (1999 Aug) 3. Antonio J, Ciccone V The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength J Int Soc Sports Nutr. (2013 Aug 6) 1. Candow DG, Zello GA, Ling B, Farthing JP, Chilibeck PD, McLeod K, Harris J, Johnson S Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults. Res Sports Med. (2014) 2. Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. (2015-Jul) 3. Forbes SC, Krentz JR, Candow DG Timing of creatine supplementation does not influence gains in unilateral muscle hypertrophy or strength from resistance training in young adults: a within-subject design. J Sports Med Phys Fitness. (Sep-2021) 7. - Dinan NE, Hagele AM, Jagim AR, Miller What happens when you stop taking creatine? References 1. Febbraio MA, Flanagan TR, Snow RJ, Zhao S, Carey MF Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans. Acta Physiol Scand. (1995-Dec) 2. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL Muscle creatine loading in men J Appl Physiol (1985). (1996 Jul) 3. Preen D, Dawson B, Goodman C, Beilby J, Ching S Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. Int J Sport Nutr Exerc Metab. (2003-Mar) 4. Rawson ES, Persky AM, Do vegetarians get less creatine from their diet? References 1. ^ Brosnan ME, Brosnan JT The role of dietary creatine Amino Acids. (2016 Aug) 2. Delanghe J, De Slypere JP, De Buyzere 3. M, Robbrecht J, Wieme R, Vermeulen 4. A Normal reference values ​​for creatine, creatinine, and carnitine are lower in vegetarians Clin Chem. (1989 Aug) 5. Watt KK, Garnham AP, Snow RJ Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementation Int J Sport Nutr Exerc Metab. (2004 Oct) 4. - Yazigi Solis M, de Salles Painelli What is the best form of creatine? References 1. - Fazio C, Elder CL, Harris MM Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. (2022-Sep-01)