Everything About the 100 Days Challenge https://www.youtube.com/watch?v=8glWjzGIeGg The 100 Day Challenge | Sign Up Now www.fjunction.com/tsu Join Our Facebook group https://www.facebook.com/groups/fitjunc/ Want to talk to me over a call? https://www.fjunction.com/product-details/online-consultation–workouts-dietssupplements For consultation drop me an email here [email protected] Find us on Facebook https://www.facebook.com/FitJunc/ Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function. Thus its performance-enhancing and neuroprotective properties. Creatine causes swelling in the cell which helps it to turn anabolic. It is because this swelling helps in the protein synthesis which eventually builds lean tissue.So yes creatine can help build muscle and increase lean power output. Creatine loading is a popular way of taking the supplement. You can start by taking 0.3 g per per kg of your body weight. The maintenance phase would be followed by taking 0.03gm per kg of your body weight. Although not mandatory but creatine loading can help you to see the effects of creatine faster. There are many types of creatine available in the market.Creatine hcl,creatine ethyl ester amongst others. Creatine monohydrate should be preferred because · This is the most researched of all the creatine supplements. · This is very cheap. The by-product of creatine digestion is creatinine.This is a marker of kidney damage used by the doctors . However a little elevated levels of cratinine while supplementing with creatine should not be interpreted as kidney damage. However if you are suffering from some renal issues it is advisable to consult your doctor before taking it.