If you are a fitness enthusiast or an athlete, you are either using a creatine supplement by now or willing to add it in your regime. Because of its energy production and muscle growth benefits, creatine is famous in the fitness world.
The information floating around can be overwhelming because of the multiple brands and sites offering to describe it for you. In this article, we cover every aspect of Creatine and make it easy for you to make a choice.
WHAT IS CREATINE?
Creatine is a natural chemical found in human body. It is a molecule that is produced in the body from amino acids. Approximately 95% of your body’s creatine is kept as phosphocreatine in your muscles[1]. The rest 5% is stored in your brain, kidneys, and liver. It is an energy source for muscle contraction as well as a factor in muscle growth. Additionally, it can be found in red meat and fish.
HOW CAN IT HELP YOU?
A daily dose of creatine should be between 1 and 3 gms.[1] This is because it supplies energy to the body parts in the motion of need.
If you ever think of a reason for its popularity among gym-rats and professionals, this is it. When your body can’t naturally lift you up during a workout, Creatine comes in the picture. It ensures that you have an adequate amount of energy to create muscle and boost up the recovery.
In your next intense session, you can trust creatine to benefit you as follows –
- Power Output – It stores high-energy phosphate groups. It then moves to generate ATP i.e., the energy currency of the body. When there is a strong demand for energy, such as during vigorous physical or mental activity, this role in energy generation is especially important. Thus, it is a great source for enhanced levels of stamina, strength, endurance, metabolism, and energy.
- Enhanced Muscle Growth – It is popular among bodybuilders and heavy weightlifters because it helps muscle cells expand. It also gives the body a fuller appearance by stimulating increased protein synthesis. It can increase muscle fiber growth two to three times more than training without it.[1]
- Faster Recovery – Using creatine after exercise promotes muscle repair and decreases severe muscle breakdown. It also reduces workout-induced oxidative stress. Furthermore, research show it plays an efficient role in recovering from the wears and tears of injuries.
- Aids Brain Health – It improves neurons, which helps in boosting the body’s mental activity.
CREATINE MONOHYDRATE – THE BEST FORM
The most common kind of creatine supplement is creatine monohydrate. It is simply creatine with one molecule of water connected to it—hence the term monohydrate. By weight, it normally contains 88-90 percent creatine. Its essential benefit is to draw water into muscle cells, making them more hydrated.
HOW CAN YOU CONSUME THE POWDER?
Whenever a supplement falls into question, its benefits totally depend on “How, How Much & When?” its taken.
Because creatine attracts water to your muscle cells, the most efficient way to take powder is with a glass of water.
For the aspect of Dosage, the use of creatine is divided into two categories –
- Loading Phase: Many supplement users begin with a loading phase, which causes a rapid increase in creatine reserves in the muscles. Taking 20 gms per day for 5–7 days to load up on it. This should be divided into four 5-gram portions over the course of the day.
- Maintenance Phase: Following the loading stage, is the maintenance phase. take 3–5 gms each day to keep your muscle levels up. You can continue with this dosage for a long time because there is no benefit to cycling it.
There has always been a dilemma on the correct time of its intake. The answer is either post work or during the workout. Most people prefer it during workout. This is because it allows them to keep high energy levels throughout the session.
IS IT SAFE TO TAKE CREATINE?
Creatine is majorly considered to be safe when taken properly.
There have been myths around its regular usage. The word went that it damages the liver and kidney. A lot of research has been made on the topic. The result says that these are just misconceptions.
Due to individual immunity system, there can be certain problems like Muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention etc. In such case, one should consult a physician.
But one need not worry much because such issues are almost non-existent.
SO, IF YOU ARE LOOKING TO AN ENERGY BOOSTER AND MUSCLE REPAIRER IN YOUR WORKOUT REGIME, CREATINE IS YOUR ANSWER.
[1] https://pubmed.ncbi.nlm.nih.gov/10449017/
[1] https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
