We all heard about creatine once in our life. And we just heard about it and never take a proper study about the benefits of it.
Most people have wrong assumptions of creatine’s and most of my mates think this supplement is nothing but just a steriods.
Although, it is good not to trust anything without proper knowledge, advantages, disadvantages, side effects, etc.
People using creatine believe that it enhances their performance in the gym, increases their endurance, increases their muscle mass also recovers muscles more efficiently.
In this article, you will get to know all about creatin
Let’s get started,
Point to Discover
What is creatine?
Creatine is one of the best sources of energy and repairing muscles.
A natural substance produces in our body in the liver, kidney, and pancreas after consuming a protein diet. Creatine in the body gets converted into creatine phosphate, which later produces adenosine triphosphate (ATP).
The body uses energy to perform, and adenosine triphosphate (ATP) is an excellent energy source.
Creatine is a source from which we get energy. Our body naturally gets this from food. Also, it helps us to recover muscles, increase strength, and gain muscles.
Between athletes, bodybuilders and gym-goers supplement like this is very known and famous.
However, please get your natural creatine intake from seafood or red meat. The body produces its own 1 gram of creatine per day in the liver, kidney, and pancreas.
How does it work?
Our body needed the energy to perform the various activity.
Creatine is a natural substance mainly found in the liver, kidney, and pancreas that turns into Phosphate creatine in our body.
Further, Phosphate creatine turns into energy which we called ATP (adenosine triphosphate).
ATP provides energy to our muscles and helps us prevent muscle shrinkage.
ATP is the primary energy source; when we consume creatine, it hits ATP and boosts our overall performance by improved strength, muscle growth, and more.
Forms of Creatine’s
Different forms of creatine supplements are work differently.
- Creatine Monohydrate
- Creatine HCL
- Buffered Creatine
- Creatine ethyl ester
- Liquid Creatine
These are the form of creatine.
But creatine monohydrate is one of the most popular and shared among all and also the best supplement.
- It will absorb 99% of your body.
- Safest among all
- It is very cheap
- Readily available in the market.
Note: The study suggests that liquid forms of creatine are uncertain and can break down with your blood system.
Creatinine holds water in the muscle, which results in muscle growth.
A supplement like this gives you more strength which means more energy.
Thus more energy leads you to heavy lifting, and it eventually grew in your muscles.
However, there are tons of studies on creatine.
An eight-week study on creatine found that creatine gained muscle mass when consuming before workout sessions and found a decrease in myostatin. Myostatin is known to inhibit muscle cell growth.1
The researcher also proposed that creatine also helps young females to increases strength and body composition.
The more you consume it, the more ATP will increase, which leads you to high in energy.
Better strength leads to a significant volume of muscle mass.
You will see the difference by using this as a supplement daily.
Added creatine combined complex training sessions improved maximum muscular strength and also lower muscle damage during training.2
Better brain functioning – Creatine Benefits
A study shows that more this supplement intake leads to improved brain functioning.
ATP plays the most vital role in our better brain functioning,
Also, consuming more of this supplement results in better ATP, and this energy gives our mind better clarity, improved recognition memory, and reduces mental fatigue.
A six-studies where 281 healthy individuals took creatine supplement to judge brain functioning and found that it improves short-term memory, intelligence, and reasoning in them.3
Prevent fatigue and tiredness
This supplement can help reduce fatigue and tiredness by enhancing more ATP, and ATP is a sign of more energy.
Creatine help providing energy which also helps in lower fatigue and improved energy levels.
A reduction in fatigue has also shown in athletes, even exercising in high heat.4
A study shows that sleep-deprived individuals tend to have a positive mood state when added to creatine supplements.5
Muscles recovery – Creatine Benefits
World’s top most recognized supplement for preventing many injuries.
There are a lot more benefits of creatine supplement.
Does creatine increased weight?
Creatine is the most excellent way to grow muscle mass and overall strength, but despite its positive points, creatine holds water too.
When supplementing creatine, you tend to gain 1-3 pounds of weight in the initial stage, like in the first week.
One scoop of creatine doesn’t have calories; indeed, it does not make you fat at all and does not harm your weight loss goal.
Water in your muscle makes it look bigger and better.
The side effect of creatinine
It may result in you to these damages if not follow as per instructions.
- Muscle cramps
- Water retention
Consuming in small amounts (5gram) doesn’t lead to any of the severe side effects.
Although there have been more than 300 studies related to this supplement, it is safe to use.
Don’t forget to drink more water than usual.
Drink almost 4 to 5 liters per day.
Foods are high in
Food that naturally contains this supplement
- Red meat
453 gram of red meat or fish (like salmon) contains 1 gram of creatine.
You can drink it with
- Protein shake
It would help if you were not drinking this with alcohol and caffeine, resulting in dehydration.
Pro tip:- Drinking this supplement as a post-workout with a protein shake is beneficial for you.
Creatine is the most beneficial, safest, and yet trusted supplement in the market you can use.
Consuming about 3 to 5 grams daily as a post-workout will give you instant and excellent results.
Taking in a moderate amount is much safest, and you can have it as long as you want.
Vegetarians or vegans can take the best outcome of this popular and cheapest supplement.