creatine and exercise performance
                     Creatine & Exercise Performance
An Introduction
Benifts Of 
Creatine
• Improve their exercise performance.
• Help their recovery after intense 
exercise.
• Increase their muscle mass.
• Prevent severe muscle injuries or 
reduce the
•  severity of muscle injuries.
• Help athletes tolerate more intense 
activity.
• Reduce dehydration and cramping.
How To Intake 
To load with creatineC, trake a20t girnames (g) per 
day for 5–7 days. Split this into four 5-gram 
servings throughout the day. Eating a carb- 
or protein-based meal may help your body 
absorb the creatine. Following the loading 
period, take 3–5 g per day to maintain high 
levels within your muscles.
List Of All Types Of 
C•rCereaattinine eMonohydrate. 
• Creatine Hydrochloride. 
• Creatine Ethyl Ester. 
• Buffered creatine (Kre-Alkalyn) 
• Creatine Magnesium Chelate. 
• Liquid Creatine
• Creatine Phosphate.
CONCLUSIO
It supplies energy to yoNur muscles and may also 
promote brain health. Many people take creatine 
supplements to increase strength, improve 
performance and help keep their minds sharp. There's 
a lot of research on creatine, and creatine supplements 
are safe for most people to take.