Everything you need to know about Creatine
In the Sports World, you are sure to hear the word creatine mentioned more than once in conversation between athletes. Some of you may know the big word that is so popular among them, but others do not.
You may be new at the gym and go for the first time, wanting to build strong muscles and get into shape, or even wanting to become one of the most prestigious bodybuilders around. One day, your trainer advises you to take Creatine as an added supplement to your diet.
You think to yourself, huh! What is that big word you are uttering to me, well here you will find all the important information in deciding for yourself if this added supplement is meant for you.
What is Creatine?
Creatine is one of the most renowned sport enhancements in the world when it comes to mass gain.
You want to know why? Because it works, and works well!
Hundreds of studies and tests have shown that creatine is an effective and safe way for improving your muscle strength, providing you with muscle power, increasing the size of your muscles and giving you better overall athletic performances.
Creatine is a supplementary nutritional protein-like composite that can be found in large quantity in meat and fish. This supplement is created in your body, mostly by the liver, from the three molecules that holds amine and carboxyl called Arginine, Lycine and Methionine. Your muscle tissue does not produce creatine, and therefore it needs to take up creatine from your bloodstream. Once it’s within the muscle cells, the creatine gets a high-energy particle attached to it and is then known as PCr (phosphocreatine) or creatine phosphate.
This element is one of the most critical components of the beneficial effects on your body. Thus the creatine donates its phosphate to create Adenosine Triphosphate (ATP), which in turn is used by your muscles to provide rapid energy needed for muscle contraction during your intense workouts!
With your muscle cells having more PCr due to the creatine, you will be stronger and capable of doing more repetitions, helping you furthermore to become stronger and triggering muscle growth.
How does Creatine work?
With thorough research it has become known that creatine can work in various ways to increase your muscle strength, growth and overall performance in physical activity. Creatine allows athletes to recuperate faster between exercise and add more repetitions, making possible longer sprints for sprinters and more repetitions for bodybuilders. With time, you will be able to increase your number of repetitions even more, improving muscle growth.
This is the main way that creatine works, but it also has a few other benefits.
One other benefit is volumizing the muscle cells. This means that the muscle cells fill up with water. Creatine draws water from your blood and space outside the muscle cells into the muscle through the processus of osmosis. This is why, when starting creatine, you will gain weight : that’s simply water loaded in your muscles, making them look bigger.
Conversely, this boosts the cell volume that instigates the cell membranes to stretch, which is considered to instigate amplified muscle growth and strength during larger protein fusion, the method that your muscle cells uses to grow.
Creatine will also increase the satellite cells in muscle fibers. The cells are muscle stem cells, and one way for these muscles to grow better and stronger is by the accumulation of muscle satellite cells. This leads to greater muscle vigor and power.
Lastly, an other benefit is the way that creatine increase the insulin-like growth factor or IGF. IGF is vital in the initiating process in your muscle cells to enhance muscle growth and strength.
There are many more benefits provided by creatine that will improve muscle growth and give you the arms and chest that you’ve been dreaming of!
Is Creatine Safe?
While there have been more than enough research showing that creatine is secure for most people to use, there are still myths about this supplement safety and alleged side effects.
The most known myth of creatine is that it can cause muscle cramps and lead to impaired liver and kidney function. Many studies over the years have shown that this is not true and use on a short or long term does not cause any health problem.
The different types of Creatine
Numerous firms on the market today create various types of creatine in different forms. There are too many types available that it is simply impossible to talk about all of them here.
The most common forms sold today are Creatine Monohydrate and Creatine Hydrochloride.
The first type, Creatine Monohydrate, has been researched the most. This supplement is made in a cheap, but effective way with creatine. If you do decide to go this route, be sure to buy micronized creatine, which has been ground down to a lesser size than most creatine monohydrate. It mixes better with fluid, causes you less stomach distress, and can be absorbed better by your body.
A great Creatine Monohydrate, which efficacity is not to prove anymore, is the Optimum Nutrition Creatine.
Some people have reported that they received poor results when using creatine monohydrate. They also complained about bloating and upset stomach.
If this kind of symptoms happen to you, you should try a different creatine that will work better with your body.
The second form is Creatine Hydrochloride. This type made of creatine put together with hydrochloric acid. This form of supplement is better absorbed by your body than creatine monohydrate and requires a lower dosage for the same benefits. It also inhibits stomach uneasiness and water retention under your skin.
When is the best time to take creatine?
The best way to take creatine depends on which type of creatine you are using. If you are taking creatine monohydrate with a loading phase of 5 grams, you should be taking it 4-6 times (20/30g) per day for at least 5-7 days to help boost muscle creatine by as much as 40% in under a week. This period is known as the loading period. After this few days, you should take 5g of creatine everyday. Studies have shown that taking more than 5 grams a day after the loading period does not provide any benefits.
There are two best times to take creatine.
Before a workout: Taking creatine before a workout will build up ATP giving you more energy for your workout. You will be able to lift more weight and increase muscle growth!
After completing workout: After your workout, your muscles are depleted of nutrients. A post-workout shake including creatine will be completely absorbed by your body and you will get all the benefits of your supplements.
Anytime: Some people think the timing does not really matter. As long as you take creatine, you will get the benefits.
Conclusion: Everything you need to know about Creatine
Over decades, creatine has become a very popular supplement to aid bodybuilders and athletes to improve their strength and the size of their muscles. As stated in this article, creatine have its benefits in providing you with speed, stamina and strength when it comes to working out in the gym, running and any other kind of physical activity.
This enhancer may have some side effects such as upsetting your stomach, but it depends on the individual. You will need to try and see how your body react. If you see the negative effects, try another type of creatine. Indeed, some creatine forms may provide you with side effects and others may not.
Studies have shown that you can use this enhancer over short and long periods of time without harming your health. So if you are going to start training or if you are an avid athlete, go ahead and try creatine to ensure that you build strong and effective muscles. These supplements will help you become a stronger athlete, no matter what sport you are doing.