Creatine – You need it.

Creatine is one of the best supplements that you can use, thanks to the amount of research that’s been done on it which has continually showed benefits in increased performance, muscle mass and even cognitive function. ⁣⁣⁣⁣⁣⁣
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It is naturally produced by the liver (primarely) and also by the pancreas and the kidneys. It can be found in animal sources of proteins too, but even vegan/vegetarian athletes can supplement with it since companies make it in a synthetic version. ⁣⁣⁣⁣⁣⁣
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Is it safe? Taking in consideration that there have been 700+ unique studies done on creatine alone, which have continuously shown its safety, we can say that the supplement is safe to use, assuming we make sure to stay propery hydrated.⁣⁣⁣⁣⁣⁣
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Should you cycle it ‘on’ and ‘off’ ? Should you use it when Cutting or bulking? ⁣⁣⁣⁣⁣⁣
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You don’t have to, but if you want to reap the benefits faster, then you could do it. There really isn’t any difference long term. I don’t see any point on not supplementing it regardless of whether you’re dieting to lose body fat or gain muscle. ⁣⁣⁣⁣⁣Its supplementation only gives benefits.⁣⁣⁣⁣⁣⁣
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What about the bloating associated with its consumption ? ⁣⁣⁣⁣⁣⁣
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Creatine is definitely associated with an increased intra cellular water retention (which occurs within the muscle): if you think you’ve got fat from creatine, think twice. Chances are you weren’t lean to begin with. Yes, the weight can go up, but none of it is going to be fat gain!⁣
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When should you consume it ? ⁣⁣⁣⁣⁣⁣
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Overall, based on the research available, it’s not clear whether there are any reliable differences between taking creatine before or after exercise or any other time of the day. As long as you consume it within the recommended intake, you’re good to go. ⁣⁣
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Reference: ⁣
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https://examine.com⁣⁣⁣⁣/supplements/creatine⁣