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What is creatine?

 

Basically maana jata hai ki creatine gym mein performance ko badhaane ke liye number one supplement hai. Zyada tez or lambi daud ke liye, ya fir ooncha koodne, ya fir kisi competition mein sabko pachhaadane ke liye, bohut saare athletes ne kayi tarah ke pradarshan-badhaane vaali davaon aur supplements ki or rukh kiya hai. Creatine in padaarthon mein sabase lokpriya hai, adhyayan bataate hain ki yeh maas peshiyon me vridhi karta hai aur athletes ko visfotak taakat praapt karane mein madad karata hai.

 

Creatine ki lokapriyata ka kaaran iska sasta hona or iska asaani se kahi bhi uplabdh hona ho sakta hai. Creatine tablets ya creatine powder bina doctor ke prescription ke kisi bhi medical store, nutrition store, supermarket ya internet par aapko asaani se mil jaega.

 

 

Kuch log maante hain ki creatine safe nahi hai aur iske effects se zyada iske side effects hai, lekin iska koi sabot abhi tak saamne nahi aya hain. vaastav mein yeh duniya ka sabse adhik tested supplement mein se ek hai. Creatine ek aisa padaarth hai jo hamari maas peshiyon mein naturally paaya jaata hai. Creatine aapki maas peshiyon ko bhaari wajan uthaane ya high-intensity vaali exercise ke dauraan extra energy pradaan karata hai.

Creatine Benefits

 

Muscles gain karne, apni strength badhaane or apni performance ko improve karne ke roop mein creatine body builders or athletes ke beech bahut popular hai. Aapke body ka lagabhag 95% creatine phosphocreatine ke roop mein aapke muscles me store hota hai or baaki ka 5% aapke mastishk, kidney aur liver mein paya jaata hain. To aap keh sakte hai ki creatine ka kuch side effects hona mushkil hai kyuki ye naturally hamari body me paaya jata hai.

 

Jab aap supplement ke taur pe creatine lete hai to ye aapke sharir me maujood phosphocreatine ko increase kar deta hai or ye aapki body me high molecule energy ko produce karne me help karta hai jisko hum ATP ke naam se jaante hai. Jab aapki body me zyada ATP hota hai to aapki body exercise ke dauraan zyada behtar perform karti hai.

 

Creatine short or long term dono me muscle gaining ke liye effective hai.

 

ek training programe mein creatine ko add karne se strenght 8% badh gayi, weightlifting ki performance 14%.

 

Vegetarian logo ke andar creatine ki kami paayi jaati hai kyuki wo meat nahi khaate jo ki mukhya natural strot hai creatine ka. Ek study me vegetarians mein paya gaya ki jab unhe creatine diya gaya to unki memory test score mein 49% izaafa hua or intelligence test score mein 19% ki badhotri hui.

 

Creatine aapke non-alcoholic fatty liver disease ko thik karne me aapki madad kar sakta hai.

Creatine side effects

 

Creatine consumption bilkul safe hai jab tak aap uska overdose nahi kar rahe hai. agar aap din mein 5g se lekar 15g tak creatine le rahe hai to ye bilkul safe hai. Par meri maane to aap 10g se upar creatine na lein ek din mein kyuki 10g me he aapko ache result dikhne shuru ho jaaenge. Agar aap creatine ka overdose karte hai ya fir sahi maatra mein paani nahi pee rahe hai hydrate rehne ke liye to aapko stomach pain or cramping ho sakte hai. Isliye jab aap creatine consume kar rahe hote hai to aapko daily 3 se 4 ltr paani peena padta hai body ko hydrate rakhne ke liye, dehydration se aapko or koi samsya to ho he sakti hai par sabse badi samsya jo hoti hai wo hoti hai constipation ki. Isliye achi maatra me paani piye jo ki koi mushkil kaam nahi hai or healthy rahe.

 

Is creatine damage the kidneys?

 

Creatine lene se kidney damage nahi hoti hai jo ki ek myth india me chala aa raha hai. ye kidneys ke liye ek dum safe hai.

 

Creatine ek surakshit aur legal sports supplement hai, lekin yeh sabhi prakaar ki exercise ke lie samaan roop se effective nahin hai. yadi aap soch rahe hain ki aapako kab ya kyon creatine ka upayog karana chaahie, to apne training goals or exercise par kareeb se nazar daalen.

Which creatine is best monohydrate or micronized?

To ab baat ye aati hai ki konsa creatine sabse zyada benefiacial hota hai hamari body ke liye. Kyuki market me mainly 2 tareh ke creatine aate hai.

 

• Creatine Monohydrate
• Micronized creatine

 

Or inke 2 prakaar hote hai. ye Powder ki form me bhi aate hai or tablet ki form mein bhi. To log isme bhi bohut confuse hote hai ki powder form me creatine lena beneficial hota hai ki tablet from mein. To main aapko batadu ki creatine ko powder form me consume karna zyada beneficial hota hai in compare of tablets. Or sath he micronized creatine se acha result creatine monohydrate se aapko milega.

To aap yeh maan sakte hai ki creatine lene se koi ghaatak side effect aapko nahi honge. Creatine ko lekar kayi studies ki gayi hai jinme koi aise results saamne nahi aaye hai jo aapki sehat par bura asar dale. To creatine lene se na dare. Yadi aapke liver me pehle se koi bimari hai to creatine ko avoid kare. Agar is article se jude koi sawaal aapke man me hai to aap niche comment karke puch sakte hai. Thank you

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