Creatine is one of the most popular and effective sports supplements available.
Despite rumors and myths as serious, it has shown that it is a safe and effective way to improve performance and increase lean muscle growth.
If you want to build more muscle and strength, creatine is your best bet. The base element of any stack must be an extension. Weightlifters, body builders and athletes know the performance benefits that can be obtained from creatine.
You should first know the risks and benefits that come with creatine, like any supplement, before putting them into our bodies. Don't worry, this is not a gateway drug for steroids. You won't pump steroids with your colleagues anytime soon, as Jose Canzico claims he did with Mark McGuire.
There are hundreds of scientific studies that show that creatine supplementation can benefit from strength, strength and muscle growth.But how much?
Table of Contents
- 1 What is Creatine?
- 2 How it works?
- 3 Is creatine safe?
- 4 Why should I take creatine?
- 5 When to take creatine?
- 6 Creatine when convenient
- 7 It should cycle creatine
- 8 Increase water weight to increase performance
- 9 Does creatine help me burn fat?
- 10 Any other benefits of creatine?
- 11 It's time to start taking creatine
What is Creatine?
According to Examine.com, creatine is a molecule produced in the body. It stores high-energy phosphate groups in the form of phosphocreatine. Phosphocreatine releases energy to aid cellular function during stress. This effect increases strength after the addition of creatine, and can benefit the brain, bones, muscles, and liver.
Foods such as beef, salmon or tuna contain high sources of creatine monohydrate. If your diet consists of lots of red meat and fish, you may already receive the recommended amount of creatine.
Typically, you should be on a protein-rich diet made up of meat to reach the recommended daily levels, which is why supplements are usually required to know the benefits. A typical omnivorous diet will result in about 1 gram of creatine taken per day, which is not enough to see the benefits you may see from supplements.
How it works?
Creatine regenerates a molecule in the body called adenosine triphosphate (ATP), which transports chemical energy within cells for metabolism. Supplements feed ATP directly without having to go through the normal process of breaking other molecules into ATP.
Is creatine safe?
Again, there have been many rumors about how creatine can be dangerous and has serious side effects. Just remember, these are just rumors. It has been extensively researched and no adverse side effects have been detected. It has also been shown to be safe for both men and women.
The only area of slight concern is that creatine can increase the rate of baldness in men with male pattern baldness but the data are not conclusive. Supplements showed an increased rate of conversion of testosterone to dihydrotestosterone (DHT). DHT is what appears to be a major factor in male pattern baldness. High blood circulation levels of DHT are associated with higher rates of hair loss.
Again, this may be a concern if Male Pattern Baldness is run in your family or if you are already starting to lose your hair as it may increase the rate of hair loss. Does it matter though? Dwayne Johnson shaves his head and looks sharp. So do a lot of men who lose their hair. Get ripped and shave the rest!
Why should I take creatine?
Creatine allows you to work harder and get more actors. This extra work will help you build more muscle. With creatine, your muscle cells draw more water into the cells, boosting protein synthesis.
It also increases ATP basins that can provide more energy during high-intensity activities. This is what allows you to work harder and get more actors. Overtime will build more muscle and strength. Creatine has also been shown to help recover from high-intensity workouts.
Studies have shown these benefits of creatine:
- improve the performance
- Greater increase in strength
- More energy
- Increased lean body mass (muscle growth)
- The average 8% increase in maximum strength and 14% increase in the number of repetitions done.
Rapid muscle growth
Creatine monohydrate is the most effective legal and safe supplement in the world to build muscle during training and increase the ability to exercise high intensity exercise. There are hundreds of studies that support these claims.
Improves high-intensity heart
In one study of swimmers who performed six repeated sprint episodes, creatine supplementation significantly improved anaerobic performance.
Another study showed that creatine supplementation boosted performance during high-intensity cycling by reducing blood lactate production.
How to take creatine?
The cheapest and most effective of creatine is creatine monohydrate. Other forms, such as creatine monohydrate, mix better with water which is slightly easier to take.
When you start taking creatine monohydrate, you will need to go to the loading stage where consumption is higher. During the first five days, you'll get an average of 20 to 25 grams per day. The intake depends on your body weight which is 0.3 grams per kilogram of body weight. This will allow you to see the fastest benefits of taking creatine.
After the 5-day loading phase, you can reduce your consumption to 5 grams per day which is the maintenance phase.
Be sure to drink plenty of water with creatine because drinking enough water can lead to stomach cramps.
When to take creatine?
This is a controversial question in the fitness community about whether you should take it before exercise, after exercise, or whenever it is more appropriate.
Creatine before exercise
Some argue that taking it before exercise is more effective because it provides more muscle ATP which gives you more strength in the gym.
Creatine after exercise
Some in the fitness community discuss this after exercise because it will help rejuvenate your depleted muscles because they are ready to absorb any of the available nutrients.
In one study, the researchers compared the results of creatine intake before or after exercise. Nineteen male recreational body builders were divided into two groups, exercise before and after exercise, and were trained for 4 weeks. The study showed that lean muscle gains and 1RM increased more by taking creatine after exercise more than prior exercise. Body fat was also lower than the creatine group before exercise. Although the numbers were not considered significant, they still show some interest.
Creatine when convenient
Since the results of this study were not significant, there is no specific time to take creatine. You can take it whenever you get your daily income. It may be helpful to take it with a meal as this will at least help prevent an upset stomach.
It should cycle creatine
No, there is no reason for the creatine cycle. The body does not build tolerance to it as if it will reduce caffeine as the effects decrease over time. There are no adverse effects from taking it for long periods of time and there is no known creatine allergy to anxiety.
In one study, athletes completed creatine for 21 months and there were no known adverse effects. Keep taking them and enjoy the gains.
Increase water weight to increase performance
You will add some water weight of creatine due to increased muscle levels. This will make the muscles look more complete and more compact while not giving you a swollen look. Moist muscles help endurance and performance.
In one study that compared hydro-cyclists and driers, the water group completed its ride at a speed of 5 kilometers faster by 5.8%.
Increasing the water weight of creatine can increase your body weight, which may be a problem for people who need to be in a certain weight category to compete. If this is the case, you should stop taking them 4 to 6 weeks before the competition.
Does creatine help me burn fat?
There are no studies showing that creatine helps burn fat directly. Although you may burn more calories because creatine will help you work harder by increasing strength and performance. It also helps you gain meager muscles that can give a slight increase in your overall metabolic rate making them burn fat indirectly.
Any other benefits of creatine?
Research has shown that creatine taken with selective reabsorption inhibitors (SSRIs), commonly known as antidepressants, has significantly improved the antidepressant effects of SSRI. Other studies have shown antidepressant properties, especially in women, but the above study was the first that was statistically significant.
Characteristics of heart disease
Creatine is a heart protection factor because it can strengthen the heart cells by providing them with energy while protecting against plaque buildup in the arteries of the heart.
Creatine can reduce spasticity and injuries
The study examined the effects of creatine supplementation on the incidence of spasticity and injury observed during one season of training and competition in football NCAA IA. Creatine users were found to have less convulsions, dehydration, muscle strain, and total injuries compared to non-creatine.
Support against neurological diseases and aging
Part of the aging process is due to low levels of creatine and phosphocreatine, especially with respect to skeletal muscles. After the age of 30, phosphocreatine regeneration rates decrease by approximately 8% every decade after age 30.
Supplements in athletes showed increased creatine content by 10 to 30% and phosphocreatine stores by 10 to 40%.
Physically inactive people can lose up to 3% to 5% of muscle mass every decade after age 30. Even those who are active will see some muscle loss. Creatine can help build and maintain muscle as we age and can help reduce the aging process.
Creatine has been found to increase phosphocreatine in the body which has been found to withstand levels of neurological protection from the symptoms of Parkinson's disease. Increases in phosphocreatine levels may help reduce or slow the progression of the disease.
There is promising evidence that creatine may be an effective treatment for patients at an early stage of Alzheimer's disease by offering some neurological protection that prevents deterioration that affects learning and memory. But more studies are needed to see how useful treatment is for Alzheimer's.
Low blood sugar levels after meals
According to research studies, creatine supplementation can help lower blood sugar levels.
One study compared only exercise group and those that exercise and supplement creatine. The group that combined the two had better glucose tolerance.
Although current research has not determined the long-term effects of supplements, they show some promise to control blood sugar and reduce diabetes symptoms.
Creatine improves brain function
Oral monohydrate supplementation improves brain performance.
Research has shown that the brain uses large amounts of ATP, adenosine triphosphate, and energy when performing difficult tasks. As discussed earlier, creatine increases ATP energy that can help brain function.
Usually red meat is the best source of creatine outside dietary supplements. Vegetarians usually have low levels of creatine in their bodies because they don't eat meat. In one study, vegetarians supplemented creatine and showed that they improved memory and intelligence tests by 28 to 50%.
Another study showed that cognitive performance in elderly individuals improved with creatine supplementation. With just two weeks of supplements, he showed a significant improvement in participants' memory and remembering abilities.
A review of other research studies shows that creatine supplementation can be remarkably beneficial for the elderly. Benefits include improving brain function, maintaining muscle mass, and delaying the appearance of neurodegenerative diseases associated with aging.
Reduced fatigue and exhaustion
There is some evidence that creatine can help reduce fatigue and fatigue.
Another study found that creatine can reduce the negative effects of sleep deprivation by improving mood and reducing fatigue.
Research has found that creatine can help athletes delay fatigue caused by exercise during a cycling test.
It's time to start taking creatine
The research listed above is a good sample of the benefits that can come from creatine supplementation, although there are more potential benefits that require further study.
Research shows that creatine is a safe, effective, and cheap reservoir to build more muscle, increase athletic performance, slow aging and deliver a host of other health benefits. These are powerful reasons why anyone wishing to build muscle or stay healthy should supplement creatine every day.