Creatine is a nitrogenous organic acid and can be found in muscles and nerve cells, being synthesised naturally in liver, pancreas and kidneys from three amino acids (arginine, glycine and methionine) in an approximate amount of one gram per day.
It can also be obtained from food, where the main source of this element is meat.
It is stored up to 90% in the form of phosphocreatine in our skeletal muscles, and the purpose of this reserve is to provide energy to the muscle in cases of anaerobic energy demand, facilitating faster recovery and delaying the onset of fatigue, so we can train longer without exhausting ourselves, and resting fewer seconds between sets.
Having saturated phosphocreatine reserves in the muscle will not only offer improvements in athletic performance, but also other benefits such as preserving muscle mass (whether we train or not) as we get older.
It has also been shown to be effective in vegan or vegetarian populations, who have no consumption of the main food source (meat) and their creatine reserves are compromised.
Having more available muscle energy is not only positive for athletic performance, it is a benefit that everyone can take advantage of, performing everyday tasks with less fatigue and more vitality.
The creatine we have used in RAWTERS is the most scientifically proven, creatine monohydrate.
This supplement has been studied for many years and clear benefits have been established with a very low consumption of 3g to 5g per day.
It is stored up to 90% in the form of phosphocreatine in our skeletal muscles, and the purpose of this reserve is to provide energy to the muscle in cases of anaerobic energy demand, facilitating faster recovery and delaying the onset of fatigue, so we can train longer without exhausting ourselves, and resting fewer seconds between sets.
Creatine has been shown to be safe at doses of 100mg per kg of body weight (i.e. 7g for someone weighing 70kg) and as it works by accumulation, the recommendation is to take it at any time of the day. However, constantly to maintain creatine saturation in your muscles.
It is important to emphasise that it is not necessary to take a discharge period as used to be recommended in the past. Nor is it necessary to stop taking it on rest days, as well as if you do not train, but want to benefit from its other properties, in the latter case the intake of 3g/day (one scoop) diluted in water will be sufficient.
As it is a neutral powder, flavourless, it combines very well with any of your protein shakes.
Also if you want to enrich your Performance Casein before bedtime, as it has no stimulant function.
It has been shown to be a potent muscle mass builder when mixed with HMB.
If you prefer to make your own pre-workout formula, we suggest taking it with Caffein Extend, Taurine, L-Arginine and Citrulline Malate.