What is Creatine - Types, Benefits, Supplements, Uses and Side Effects
Creatine is an amino acid that is naturally present in the body. It is found in the brain and muscles. The kidneys, liver, and pancreas also produce about 1 gram of creatine each day. Creatine is obtained by most people through seafood and red meat, although in much lower amounts than supplements derived from synthetic creatine. It serves as an energy source for muscles by being stored as phosphocreatine.
In order to do this, it converts the energy carrier adenosine diphosphate (ADP) into adenosine triphosphate (ATP). There are a variety of creatine supplements available, including powders, capsules, energy bars, and shakes. Oral creatine is consumed to boost sports performance and build muscle. There are some conditions for which people take oral creatine, such as neuromuscular disorders, congestive heart failure, and some brain disorders. Topical creatine may be used to treat skin aging.
TYPES OF CREATINE
There are 6 types of creatine that you may encounter while buying creatine supplements. Let’s have a look at the most popular forms of creatine.
This form is made up of a creatine molecule and a water molecule. It has been shown that creatine monohydrates can increase the water content in muscle cells. Sending signals related to swelling may lead to beneficial effects on muscle growth. Creatine monohydrate has long been considered the gold standard of supplements because it's safe, effective, and affordable.
Buffered Creatine Monohydrate
While some studies suggest buffered powders are just as effective as monohydrate forms, there isn't enough data to recommend them.
Although its high water solubility makes it an appealing choice, more studies are needed to recommend it over other forms.
Creatine Magnesium Chelate
Research indicates that creatine magnesium chelate works as well as the monohydrate form. However, it does not show more benefits compared to other forms as limited data is available.
Creatine Ethyl Ester
Compared to other forms, it might have a distinct rate of uptake and absorption. Since it does not seem to be as effective as the monohydrate form, it is not recommended to use.
A type of creatine that seems to degrade and lose its effectiveness. They don't appear to enhance workout performance or have any additional advantages.
Here is a rundown on some of the proven benefits of creatine:
HIGH ENERGY PRODUCTION BY MUSCLE CELLS
Creatine supplements include creatine phosphates, which aid in the synthesis of ATP, a chemical necessary for the transmission of energy as well as other critical processes. As it is well known that ATP or energy is required during workouts, creatine is quite helpful in providing that in bulk, especially during high-intensity workouts.
INCREASES MUSCLE MASS
One of the most widely used options for muscle building is creatine. Studies have shown gains in lean body weight and muscle size within a week, which is one of the reasons for its popularity. The characteristic that makes muscle cells puff out and appear larger also stimulates the production of new proteins. Both in the short and long run, it is effective.
IMPROVES METABOLISM AND PERFORMANCE
The capacity to endure extended durations of intensive exercise is one benefit of enhanced ATP generation from creatine. Supplementing with creatine has been shown to boost sprint performance. Additionally, the metabolic rate increases. This is very beneficial if you want to burn fat, which is something that most of us want to accomplish. Creatine also boosts ATP during cardio or HIIT exercises which makes it beneficial for people who experience lethargy during or after workouts.
Research indicates that creatine monohydrate supplements can help reduce mental fatigue and fog, improve cognitive functions, and slow the process of aging. It can also help regulate blood sugar levels in some individuals. In addition, it can work as a suitable alternative for people who cannot easily digest whey protein supplements if they have a sensitivity to dairy.
WHY USE CREATINE?
Nowadays, many active individuals resort to extreme lengths to improve their endurance by including supplements and specific diets in their day-to-day lives. Some products are just plain gimmicks but some are actually very useful for our general health. Creatine is one of the few supplements on the market that has been thoroughly studied. It has been shown to slow down the cell damage function that arises from high-intensity workouts.
Creatine is involved in the production of ATP, the body's major source of vitality. During high-intensity exercise, it has been demonstrated to be effective in boosting performance and in aiding in muscle size increase. You may find some coaches happily prescribing Creatine as a weight gainer supplement as it promotes quick recovery of damaged tissue and a quick increase in muscle development. However, depending on your dosage, a sound weight loss program combined with creatine supplements can immensely help improve your workout execution.
HOW TO TAKE CREATINE?
Creatine monohydrate supplement is the easiest supplement to consume because it is usually unflavored, tasteless, and easily dissolves in any liquid. The best time to take creatine is post-workout however, it can be consumed before or during a workout as well. There is ample research to show that strenuous exercise leads to increased release of anabolic hormones such as insulin, which improves creatine absorption. For this reason, taking creatine with water or a protein shake post-workout is an effective option for maintaining high creatine levels. In order to achieve the highest level of athletic performance, creatine supplements should be consumed every day.
The most standard method people take this supplement is to start with a "loading phase" method which aims to fully saturate muscle stores. Reducing your daily intake through this loading method can be the most effective way to rapidly increase creatine levels in muscles. “A typical loading protocol is high doses such as 20-25 grams four to five times per day, divided evenly into 5-7 days.
Usually, active people can typically maintain their stores with a maintenance dose of 3-5 grams per day according to the loading protocol. Another popular method is to take 3-5 grams of creatine supplement daily without any loading. Both of the methods work well as long as you stick to a steady maintenance dose of 3-5 grams per serving.
IS CREATINE SAFE TO TAKE?
Although most healthy people can take creatine supplements with no adverse side effects, if it is used in excess, some individuals might experience issues like anxiety, breathing difficulties, fatigue, diarrhea, stomachache, headache, kidney problems, nausea, and vomiting. This is why it is always advised to consult your medical doctor before taking creatine, especially if you struggle with any health issues.
Overall, supplementing with creatine is an excellent way to get better results from your workouts. It can help increase muscle mass, enhance metabolism, and improve performance during high-intensity workouts. It provides both quick and long-term results (something we all want!). Consume it post-workout to get that quick boost of energy for muscle recovery and enhanced results. You can check out or shop for the best creatine supplements from jackednutrition.pk.