What is creatine | How does creatine work? | Benefits | Instructions | popular products | Warnings and side effects | References | Not giving an opinion
Over the years, creatine has become one of the most popular and widely used performance enhancing supplements in sports and fitness. This organic acid plays an important role in providing energy to muscles and has been shown to improve athletic performance, increase muscle strength and endurance, and accelerate muscle growth. This blog will take a closer look at what creatine is, how it works, its benefits and risks, and how you can use it effectively in your fitness regimen.
What is creatine?
Contrary to popular misconception, creatine is not a steroid! Rather, it is a substance that occurs naturally in small amounts in animal foods and is produced by the human body in small amounts. Creatine is a blend of three amino acids. L-Arginine, Glycine, L-Methionine. Our bodies also store creatine in the form of phosphocreatine in the muscles, which can be a source of energy during high-intensity physical activities, such as weightlifting and sprinting. †
How it works:
In general, creatine can help maintain a continuous supply of energy to working muscles by maintaining its production in the working muscles. † But before we understand how it works, we must understand how the body produces and uses energy.
Carbohydrates, for example, break down into glucose during digestion. The glucose is then broken down into carbon dioxide and water which releases energy in the form of ATP (adenosine 5′-triphosphate) through a series of events called cellular respiration. ATP is the primary energy source for muscle contractions, and a limited supply of ATP in muscles can limit physical performance. In addition, ATP is responsible for storing and transporting energy in cells. For this reason, ATP is often referred to as the body’s energy currency. †
When you take creatine supplements, the creatine is stored in your muscles in the form of creatine phosphate (PCr). During high-intensity exercise, stored PCr can donate a phosphate molecule to ADP (adenosine diphosphate), converting it back to ATP and providing a quick energy source for muscle contractions. This increased availability of ATP allows you to perform more repetitions and lift heavier, improving muscle strength and endurance.
Over time, consistent nutritional supplementation can also increase muscle growth, allowing you to perform more intense and frequent exercises, resulting in greater muscle stimulation and growth.
Benefits:
The primary benefit of creatine includes enhanced strength and energy production. In combination with resistance exercise, creatine may help increase lean mass. Outside of exercise performance, some studies suggest that creatine may help cognitive function by improving working memory.
Other benefits include:
- Increase Cell Hydration †
- Decreased protein breakdown†
- Low Myostatin Levels†
- Improve Workout Performance†
- Recovery Enhancement†
- Promote increased training loads/workload†
- Increase Lean Muscle Mass†
It is important to note that these benefits may vary depending on individual factors such as diet, age, and level of physical activity.
What can you expect?
This supplement supports strength and performance during high-intensity, short-duration anaerobic training. For endurance-type aerobic training, you may not see the same results.
However, you may experience increased muscle mass and reduced fatigue with a combination of strength and endurance exercises.
Instructions:
Is creatine safe? |
| Creatine is considered safe for healthy individuals when taken in recommended doses. It is one of the most widely researched sports supplements, and numerous studies have shown that short- and long-term use of creatine is generally safe. †
However, like any supplement, it can have some side effects, including bloating, cramping, and gastrointestinal discomfort, especially if taken in excessive doses. It is also important to note that individuals with kidney disease should consult a healthcare professional before taking creatine, as high doses may cause kidney problems in those with pre-existing kidney problems. |
Can women take creatine? |
| Yes, women can take creatine just as men do. Creatine supplementation can provide similar benefits for women as it does for men, including increased muscle strength and endurance, improved athletic performance, and faster muscle growth. However, women who are pregnant or breastfeeding should avoid taking creatine. |
Can it cause hair loss? |
| Surprisingly, one study found that creatine supplementation may increase a hormone called DHT. Excess dihydrotestosterone may promote hair loss. However, more research is needed.† |
Should I cycle this? |
| Creatine cycling isn’t necessary for most people, as long-term supplementation is safe for healthy individuals. However, some athletes and bodybuilders may cycle it to help maintain its effectiveness and prevent the body from getting used to the supplement.
Typically cycling involves taking creatine for a certain period, such as 4-6 weeks, followed by a similar rest period. During this break, the body’s stores of creatine are depleted, which can help make it more effective when restored. In addition to this, many bodybuilders like to do a loading phase to saturate their cells. A typical loading stage can take 20-25 grams for the first 5-7 days. Then the maintenance phase consists of 5 grams per day thereafter. You can take it before or after your workout; No difference. It is important to note that there is no consensus on the optimal creatine cycling schedule. The best approach may vary depending on individual factors such as diet, physical activity, and goals. † |
What types of creatine are there? |
There are several forms of creatine, each with unique properties and benefits. Some of the most popular forms of creatine include:
|
Does creatine grow gluteal? |
| Creatine supplementation can help increase muscle mass and strength, which can increase the size of your glutes, but it won’t necessarily target them. Creatine works by increasing the availability of energy in your muscles, allowing you to perform more intense exercises and leading to more muscle growth. To maximize the effects of creatine on your glutes, it is important to engage in regular resistance training that targets the glutes, such as squats, lunges, and gluteal bridges. A balanced diet that contains an adequate amount of protein and other essential nutrients is important for muscle growth and recovery. † |
Popular products:
This section will delve into some of our popular products and their suggested intake. But these are not the only options available. You can view other products on our website.
- All Max Nutrition Creatine Monohydrate
- Life Extension Creatine Capsule
- Hi-Tech Pharmaceuticals Creatine Nitrate
All Max Nutrition Creatine Monohydrate
How to take AllMax Nutrition Creatine Monohydrate:
AllMax Nutrition recommends taking it daily with water or juice upon waking and post-workout, or on non-training days, after a meal.
Suggested Use for AllMax Nutrition:
Loading phase: 1 scoop twice daily (total 10g daily) for 5-7 days.
Maintenance phase: 1 scoop daily (total 5g/day).
Cycling phase: 8 weeks on, 2 weeks off. repeats.
Customer review by Allan: “This creatine has been a staple in my supplement stack for years. I can feel the difference in my strength and recovery during off-cycle periods. Great product, highly recommended.” Publication date 2/28/22
Life Extension Creatine Capsule
How to take Life Extension creatine capsules:
Life Extension recommends taking two (2) capsules twice daily with water or juice or as recommended by a healthcare practitioner.
Customer review by Daniel: “A great product that I have been using for over a year, Love All Life Extension vitamins and supplements.” Publication date 9/12/21
Hi-Tech Pharmaceuticals Creatine Nitrate
How to Take Creatine Nitrate in Hi-Tech Pharmaceuticals:
Hi-Tech Pharmaceuticals recommends taking 2 (two tablets) daily as often as appropriate. Drink plenty of water while taking this product.
Customer review by Brenda: “Just finished my first bottle of creatine nitrate and I’m very happy with my gains! I didn’t experience any bloating or water retention like I usually get with monohydrate either! Overall great product!” Posted date 2/28/22
wrapping!
This concludes our post on creatine. thank you for reading! And as always, if something isn’t clear, another question you want to address, or you have another blog idea, email us!
Looking for more reading? Check out some of our other blogs!
- Natural Testosterone Boosters Guide
- Best Tongkat Ali Supplements for You
- How to build muscle with trextosterone
- The top immune system boosters you’ve been missing out on
- Ephedra vs. ephedrine
Warnings and side effects:
Do not take more than the recommended amount. Pregnant or nursing mothers should not use it. Children under the age of 18 should also not use it. Before using it, talk to your doctor if you are taking medication, have a medical condition, or are planning a medical procedure. If you experience adverse reactions, consult your physician and discontinue use. Keep children and pets away from it. Do not use if packaging appears broken. Store it in a cool dry place away from sunlight. Avoid excessive heat.
References:
Not giving an opinion:
† Please note: The information provided is intended for reference only. Furthermore, we are in no way providing medical advice or instructions. Instead, the information in this guide/blog is based on anecdotal information and available studies/reviews. While it is our goal to maintain and display accurate information, we cannot guarantee that it represents the most recent formulation of the product or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views on the same day’s supplements. Instead, these are opinions and information provided by manufacturers and users. The Food and Drug Administration has not evaluated these statements. Finally, these products are not intended to diagnose, treat, cure, or prevent any illness or disease.
Post Creatine 101 | What benefits are you missing out now appeared first on our supplement reviews blog.
