New Delhi:- In muscle cells, creatine is a chemical that occurs naturally. When you carry heavy objects or engage in intense activity, it aids your muscles in generating energy. In muscle cells, creatine is a chemical that occurs naturally. When you carry heavy objects or engage in intense activity, it aids your muscles in generating energy.

When you move big objects or engage in intense activity, creatine helps your muscles generate energy. Older people and vegetarians may take a creatine supplement to boost brain health and quality of life, just as athletes and bodybuilders frequently do to increase strength and improve performance.

Importance:-Athletes who engage in high-intensity intermittent activities that call for a quick recovery during practice and competition frequently utilize creatine. injury avoidance. The frequency of dehydration, cramping in the muscles, and damage to the muscles, bones, ligaments, tendons, and nerves may be decreased by taking oral creatine.

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Benefits:-

1. Boosted Workload
2. Improved Cell Signaling
3. Raised Anabolic Hormones
4. Increased Cell Hydration
5. Reduced Protein Breakdown
6. Lower Myostatin Levels

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Effects:- Creatine can increase intense power and also can boost it and can help in the gym for doing a hard workout.

The main effects resulted as per research are

• Strength increased by 8%
• Weight Lifting increased by 14%
• Bench-Press increased per rep by 48%
• Bike sprinting increased by 15%

​Also Read:-The Benefits of Regular Exercise

Use:- 

• Gain Muscle
• Enhanced Strength
• To improve exercise performance​

​Types of Creatine:-

1. Creatine Monohydrate
2. Creatine Ethyl Ester
3. Creatine Hydrocloride
4. Buffered Creatine 
5. Liquid Creatine
6. Creatine Magnesium Chelate

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The brands who make this are as follows:-

1. Thorne Creatine

2. Klean Athlete Klean Creatine​

3. Nutricost Creatine Monohydrate

4. Bare Performance Nutrition Creatine Monohydrate

5. The Genius Brand Genius Creatine

6. Transparent Labs Creatine HMB

7. Naked Creatine

8. Optimum Nutrition Micronised Creatine Capsules

9. Gnarly Sports Nutrition Creatine

10. Proven4 Sport Pre-Game Formula

​Also Read:-Promoting healthy habits in children and adolescents

​As Creatine has got the book of the safest supplement in the world and is also the most effective one. It can also be improved in terms of some of the bad effects and also can be limited in one's life by having it in a proper manner and a person canals have it with Milk or Water or with any better option as suggested or mentioned.