How Creatine Helps you, the Athlete, Up Your Game
Creatine is the naturally-occurring molecule in the body that supplies our body’s cells with the energy to build new muscle.
But that’s not the only thing it does.
Why Soldiers on the Battlefield Trust Creatine
When soldiers are in situations where their life is on the line, they are going to continue fighting, even when they have succumb to fatigue from constantly engaging in warfare.
Does creatine work for soldiers?
Yes, according to a study done by the U.S. Army under their Combat Feeding Directorate.
The North Atlantic Treaty Organization in the United States (NATO) sponsored a study to test the effects of creatine supplementation on elite military fighting men. What did they find?
A study with 173 US Army Rangers who were asked to take 20 grams of creatine per day 6 times per week for 4 weeks. At the end of the study period, researchers found that there were significant increases in lean mass, decrease in body fat, and most importantly, an increase of 18 to 26% on average in hand-grip strength. Not only that, hand-grip strength increased significantly in all who took the supplements, despite the fact that not all soldiers followed the same exact workout routine.
Creatine May Decrease Post Workout Recovery Time
Research shows that creatine supplements lessen muscle tissue breakdown and improve muscle strength, volume, and function. Often, they can significantly decrease the recovery time after intense workouts.
A study done by the School of Kinesiology at the University of Tampa found that creatine can decrease the recovery time between intense workouts.
The school examined the effects of creatine on a group of young males with little to zero training background.
The group took creatine for 28 days while lifting weights, 3 times per week. After just 28 days, they took measurements before and after workouts. After 28 days, the group who took creatine had significantly reduced muscle tissue breakdown and improved muscle strength, volume, and function.
So, does creatine work for athletes?
Overall, the research done in the military and the university all point to yes. If you are an athlete, then this is definitely something you want to consider getting.
Not only that, the results from studying creatine can be applied for most competitive sports.
“Gainz”: Creatine Aids your body’s ability to build Muscle and Lean Mass
To say that the use of creatine has taken over the popularity of other fitness supplements would be an understatement. The popularity of creatine has risen massively over the last few years, with its use in a number of scientific studies and college sports teams.
Creatine is a naturally occurring gas made from amino acids in your muscles, formed when you break down from protein consumption. Creatine is made in small amounts in the liver.
Creatine Energy Benefits
Creatine is an amazing supplement that has been proven to work by numerous scientific studies.
Creatine can have a number of powerful benefits, ranging from boosting athletic performance to aiding bodybuilders in maximizing their workouts.
Creatine has been known to be one of the most effective supplements for athletic/ strength training and bodybuilding. It works in a number of ways to increase performance: it can increase skeletal muscle cell volume, muscle fiber volumization, increases Your Body’s Natural Recovery Ability, and enhance the energy-production potential of muscle cells.
That doesn’t even include the specific benefits that creatine can provide for athletes, such as increasing the energy potential and contracting force of muscle cells, which can enhance sprint performance.
If you’re looking to be a serious athlete, especially if you’re going to compete in a weight-class sport like boxing, then consider using a creatine supplement immediately.
Creatine Bodybuilding Benefits
For bodybuilders, not only does creatine provide significant muscular energy potential and enhance recovery, it will also allow them to increase muscle mass and muscle cell volume. With creatine, your muscle cells can hold more volume, which will result in less body fat and greater energy output in the gym and during sports.
A study from 2009 showed that, when training for bodybuilding, a combination of creatine and whey protein significantly increased lean muscle mass over the course of a season. The subjects were able to gain 2.8 kg of lean muscle mass during the study.
How do I use Creatine?
Creatine is a quite simple supplement to use, although there are some things that you should be aware of before you use a creatine supplement.
What creatine should I use and what form?
There are two key things that you want to look at before you buy your creatine: the form and the brand.
Your main choices are between:
- Effervescent Glucose
Creatine has the potential to increase your power output
Muscle strength, energy supply and improve your sprint times.
Anyone who plays sports will probably at some point hear about using this supplement.
This page is for anyone who is thinking of using creatine or even those who take it regularly.
In addition to its nootropic properties (which we will explain later), creatine has the potential to improve your training sessions as well as your athletic performance in many ways.
How is that?
Creatine is an amino acid that is naturally produced in the body.
Your body uses creatine mainly for two things: turning adenosine triphosphate (ATP) into energy and muscle growth.
Creatine can be found in meat, fish, and poultry, but it the best way to get it is through supplements, and it's the preferred choice of professional athletes.
Creatine 101: 7 Major Benefits of Creatine for Athletes 2021
As mentioned before, creatine is a substance produced naturally in your body. It's essential for a number of biological processes, including energy production, muscle growth, and brain function.
The majority of creatine in your body is stored in the muscles. There's also a smaller amount stored in your brain, kidneys, and liver. When you engage in physical activity, it's turned into creatine phosphate, which is used by your muscles to produce energy.
Creatine is an effective supplement because it can improve your performance by increasing your muscle mass and enhancing your body's ability to produce more energy.
Creatine is used by many vegetarians and vegans who don't consume animal products. Since it's naturally produced, you won't have any adverse side effects.
Boost Your Workout Performance
Increased physical activity of any kind requires more energy.
During intense physical activity, your body breaks down ATP (adenosine triphosphate) for energy. This process gradually breaks down the ATP until it's changed into ADP (adenosine diphosphate).
Then your muscle cells have to work harder to turn the ADP back into ATP to make it easier and faster for you to complete your activity.
Protein foods are the primary sources of creatine, but creatine supplements can also increase your body's overall creatine levels.
Creatine supplementation helps your muscles produce more energy during physical activity.
Supplementation with creatine monohydrate has been shown to improve physical performance in high-intensity, short-term exercises.
Creatine improves vigilance under stress.
Danger is stressful. That’s why when fatigued, you’re more likely to make mistakes. Higher levels of creatine in your body will increase the creatine in your brain, which boosts your vigilance so you can react quickly and in a more productive manner.
Creatine helps maintain consistent brain function during times of stress.
Athletes need to pay attention under intense stress to make split-second decisions. These decisions can mean the difference between the highs of being an Olympian and the lows of being a bench warmer.
A 2014 study published in Frontiers in Physiology found that healthy adults who supplemented with 5 grams of creatine per day significantly improved their brain function during stress.
Creatine bolsters muscle mass.
When you are training hard, one of the biggest drawbacks is muscle catabolism, where your body breaks down your own muscle tissue to provide you with the amino acids, glucose, and glycogen that it needs to perform at full capacity. Creatine can help to reduce this catabolic effect.
A 2002 study published in Clinical and Applied Physiology found that when subjects supplemented with 1 gram per kilogram of their body weight of creatine per day, they gained more lean mass than those who did not.
The correlation here is that when you are exercising, your muscles are producing greater levels of phosphocreatine, which is the substrates that your body uses to produce energy.
A 1998 study published in the American Journal of Physiology found that when subjects in their early 20s supplemented with creatine monohydrate, they had higher levels of phosphocreatine in their skeletal muscle during exercise than the control group.
Creatine helps build muscle mass, and it’s great for building strength as well. When you exude strength, you become more intimidating, which can help you intimidate the opposition to help you win.
Creatine may help in weight management.
Most people think of creatine as a supplement for athletes. In fact, the original purpose of creatine was to help bodybuilders build muscle. Some studies suggest that creatine can be helpful for weight loss.
A 2004 study published in the American Journal of Physiology found that when people supplemented with creatine, they lost more body fat than those who didn’t supplement.
More than Recovery: Creatine takes your muscles above and beyond
In contrast to the mass-building potential of bodybuilding supplements, creatine might be the most well-rounded supplement that any athlete can take. Not only does it increase strength, it will also maximize muscle endurance and power.
With creatine, your body is able to produce more ATP, which is the body’s preferred energy source. When the body uses ATP as fuel, it creates harmful byproducts called reactive oxygen species (ROS).
By breaking down these ROS, creatine ensures that the body is able to maximize its energy output during short bursts of activity, and it also provides your muscles with the fuel to recover properly between those bursts.
Most importantly, creatine speeds up the process of recovery after a muscle-breaking workout.
In many ways, creatine is the perfect athletic supplement. Your body needs it, and it helps with training in a wide range of different sports and activities. That last point cannot be emphasized enough.
Creatine works to help you improve your athletic performance in ways that apply to a huge number of different sports and activities.
The Science behind Creatine
The rest of the creatine article will explore the effects of creatine, so let’s start by understanding what it does.
Creatine was first discovered in the late 1800s, and it was able to help hospital patients and childeren suffering from muscular dystrophy. Yet, after decades of research, it still took decades for the breakthrough to happen that brought creatine into sports.
Why? Because researchers and scientists knew that it was an essential part of the diet, but they didn’t know the mechanism from which it played a role.
Later on, researchers were able to pinpoint how creatine affected muscles. The combination of energy (ATP) and oxygen (in the form of oxygenated blood) is the basis for muscle contraction. When oxygenated blood flows to muscles, the muscles use the ATP/oxygen combination to create the necessary energy to move.
This ATP/oxygen fuel mix is more of an issue for short bursts of activity, like the sprints you may run in a 50-meter race. For those occasions, the body relies on ATP. However, the ATP is broken down too quickly.
Does creatine benefit elite athletes?
For athletes to become elite, they need to continuously improve their speed and strength parameters. A number of studies have noted that creatine supplementation can assist in achieving this.
How does Creatine work?
Creatine is naturally found in the body and is used in the formation of phosphocreatine, which produces a reservoir of ATP. The body then uses this reservoir of ATP to produce energy when needed.
The key to understanding how creatine works is by understanding what ATP is and how it is used to produce muscle energy.
What is ATP?
ATP, when used in short bursts of energy, is the essential fuel source that the muscles take in order to contract. The ATP that is stored in the muscles is used in intense activities or intense bursts of speed or strength.
What Creatine does in this case is to help take the burden of making ATP from outside sources and internally stores it, allowing the body to produce ATP quicker.
Creatine can be thought of as an initiative that is taken to ensure that the body has enough ATP stored for muscle contraction and activity.
The Benefits of Creatine
There are many benefits to using creatine as an initiative to ensure that your body has the necessary ATP to produce energy and exercise at a higher level.
Firstly, creatine supplementation will help to provide a reservoir of ATP to the muscles when needed.
A second benefit of using creatine is that it will increase muscular levels. The more creatine stored in the muscles, the better.
Finally, it has been said that creatine supplementation will increase lean muscle mass, this is because more energy is stored in the muscles themselves.
Consequently, the muscles will have a secondary mechanism to use stored ATP for muscle contraction or velocity.
Therefore, as the muscles are able to produce more energy, the velocity or strength at which the muscle contraction occurs increases.
The Advantages of Creatine
The key advantage of using creatine is to provide an energy reservoir so that when the muscles need more energy, such as during prolonged activities or intense bursts of speed and strength, the muscles are still able to produce that speed and energy.
Creatine supplementation enables this to occur in two ways: the first is through increasing the amount of stored creatine energy within the muscle itself and the second is through increasing the overall ATP levels.
3-2-1 Creatine! The Science behind How Creatine Works
Why Do Athletes Use Creatine?
One of the most frequently discussed, studied and experimented supplements for hard-training athletes still remains creatine. A shortage of creatine—which is manufactured in our cells from the amino acids l-arginine, glycine, and l-methionine—is considered possibly the most important limiting factor of muscle power and performance during intense exercise.
Creatine is found in most of our body’s cells, including muscle, heart, brain, testes, skin, and bone marrow. Its primary role is as a reserve of high-energy phosphates the body uses to rapidly fuel intense, brief movements. (Because our cells are in a constant cycle of burning and making phosphates, and with a finite amount stored within our cells at any given time, this fuel reserve comes in handy.)
To date, numerous studies have been conducted to examine the impact of creatine supplementation on anaerobic performance, intermittent sprinting, and strength training.
Creatine for Athletes: What We Know Now
Here are several key findings from past studies:
- Creatine might very well be one of the most cost-effective supplements you can buy for yourself or an athlete under your coaching.
- It’s not a miracle supplement that will transform an average athlete into a star overnight, but it will help even the most advanced athletes perform better.
- Creatine is not just for enhancing aerobic performance; it’s also effective for improving anaerobic performance and can strengthen short bursts of activity, as well.
- Research has found Creatine to be safe and effective for people of all ages, with no harmful side effects if taken in recommended dosages.
- Creatine can and should be taken year-round as a performance-enhancer.
- Some benefits can be seen with as little as five to ten days of supplementing with moderate amount of creatine.
- If you’re presently a healthy athlete, you can likely reap some benefit from using creatine.
- The effects of creatine are cumulative, and it will take several weeks of use to realize what the full benefits may be.
What is Creatine, specifically?
Creatine, often referred to as “Cr” for short, is one of the most researched supplements in the world. There are more than 5000 peer reviewed studies on creatine, published in reputable journals and spanning more than 20 years worth of research. That’s a lot of data, and it makes it rather difficult to find any contradictions to the numerous benefits of creatine supplementation.
However, despite the scientific backing, misconceptions remain as to what creatine is, what it does, how it does it, and if it is worthwhile. Let’s dispel those myths and get to a better understanding of some of the most important benefits of this supplement, especially if you’re an athlete.
Is It Safe?
From a safety standpoint, it is important to note that there are no serious side effects of creatine supplementation. It has been used for approximately 90 years now, and the amount of negative side effects is less than that of a placebo.
As something you put in your body, there’s always the risk of experiencing some gastrointestinal discomfort, but this is very uncommon and can be avoided by taking creatine with carbohydrates.
Creatine and Amino Acids: Which is More Important?
It is important to note that, while muscle cells burn both glucose and fatty acids during exercise, they rely primarily on glucose for energy. Because of this, it is very common for people to cite the “glycogen depletion” benefits of creatine.
However, the body’s consumption of glucose doesn’t necessarily mean that amino acids are being used. After all, many people become ketotic during exercise, and nothing happens to their muscles.
This is because the body has a very high amount of stored carbohydrates and amino acids, which can be used in the absence of large glucose consumption.
Will It Cause Cramping?
This is one of the biggest misconceptions in regards to creatine that remain today. The misconception is that if you take creatine, you’re more likely to have cramping at night.
If this were true, then why would Olympic sprinters like Usain Bolt take creatine? And how could they risk losing a major competition because of cramping at night?
Increasing Lean Mass: Satellite Cells, Myonuclei, DNA transcription Oh My!
One of the main goals of every athlete, bodybuilder, trainer, and exercise enthusiast is to increase their lean body mass while decreasing their fat percentage. This is done mainly through progressive resistance training and nutrition, although supplements often play an important role in the process.
Creatine is one of the most powerful supplements in existence. It can be found in many foods, but in very small amounts, so not everyone gets enough creatine in their diet.
Before I get into the science of creatine, it's important to know how it works. The process is quite simple, yet misunderstood by a lot of people. To start with, let me first explain the 4 possible ways to increase cell size, with the two primary mechanisms listed first.
Expansion – By providing enough nutrients, more water is stored in cells. This results in water being drawn from the extracellular space into the intracellular space. This is great news for people suffering from dehydration. Increase in glycogen – Increased carbohydrates in the diet results in the cell forming more glycogen, therefore increasing cell volume. Increase in protein – Increase in dietary protein results in more proteins being synthesized. There are 2 ways this can happen: Increase in DNA replication – This is the primary mechanism by which cells expand.
Growth factors – Another method of growth factor release (GF), prominently IGF-1 and this becomes higher in birth, adolescence, and in females than in males.
Growth factors – Another method of growth factor release (GF), prominently IGF-1 and this becomes higher in birth, adolescence, and in females than in males. Pump! – Increase blood flow to the area with vigorous, high-intensity exercise.
So, how does creatine work?
What creatine does is boost the amount of energy available to contractile (muscular) tissues. With greater energy reserves and the ability to hold greater quantities of intramuscular high-energy phosphate compounds such as ADP and ATP, you can work your muscles harder for longer, and you can do more work. That's it.
More ATP means more energy, and more energy means more work.
The more work you can do, the more muscle you can build.
The more muscle you build, the more potential for muscle growth stimulus you have to your body, resulting in more muscle.
This makes it easier to build muscle.
And this is what makes creatine a significant player in the muscle building process.
How does Creatine increase your strength and power output?
The human body is composed of cells that store energy in the form of ATP. Creatine allows your body to manufacture this ATP in the form of phosphocreatine, which supports increasing power output by acting as a cellular buffer that supports your energy demands.
Phosphocreatine is able to help to draw in and bind directly to the hydrogen atom present in ATP, changing it into ADP. This increases the overall amount of ATP in your body.
This greater amount of ATP is then able to support greater muscular contractions, creating a positive feedback loop that continuously increases your power output.
More Strength and Muscle Mass
Creatine is able to increase the number of ATP-PC in the muscle cell, increasing the potential for a positive adenosine response. This means that during volleyball, football, or running, your muscle contraction will be faster and more powerful.
This increase in power and muscle mass, combined with greater muscular contractions and endurance, make for a fast and powerful athlete.
Improved Work Capacity
Developing your work capacity is one of the most important muscle techniques for gaining strength and muscle mass. Work capacity allows you to perform volume of resistance training and maximize the benefit of each set.
Pairing increased creatine levels with this explosive power boosts your work capacity. As your work capacity gets stronger, the more weight you can lift. This is one of the reasons why creatine users exhibit an increase in muscle mass.
Improved Reaction Time & Perception
Creatine also improves your mental perception. Not only are you able to jump around, change directions, and add new dimensions to your jump, but your mental perception (how quickly you can sense the environment and respond to it with a correct action) can also improve.
The ability to respond to an opponent is influenced by mental processes. Your brain activity increases during times of the greatest mental load. Perceiving and reacting to an opponent is one of the most complex and demanding mental tasks.
This means that increased energy from the creatine is able to create an accelerated response time. Combine this increased perception with increased muscle power, and you have a mentally strong athlete with improved reaction time.
Why should we supplement with creatine if our bodies make it?
As you build muscles and sprint on the track, your body uses the chemical creatine phosphate as a readily available source of energy.
Creatine is a non-essential amino acid (protein) that acts as a powerful chemical buffer, preventing lactic acid production during high-intensity exercise.
It gets converted into phosphocreatine as your muscles become more tired; this delays your muscle fatigue and gives your muscles the power to complete more reps.
Creatine also serves as a water molecule transporter, meaning it can hold onto “water weight” and give you a bigger, bulkier build.
If you’re lifting weights for muscle power, you can take advantage of creatine by taking a supplement.
Creatine is a naturally occurring compound in the body, and it is then broken down into creatinine.
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Creatine is a natural compound that accelerates your body’s ability to regenerate ATP, the compound that stores energy in your cells.
The more ATP you have in your cells, the longer the duration of your workouts and the more weights you can lift without fatigue.
A major benefit of being able to lift more weights for longer periods of time is that you gain more muscle mass, which increases your muscle power, energy levels and metabolism.
Creatine has been shown to improve performance in high-intensity exercises, especially for athletes who are training at maximum high-intensity levels for short periods of time.
Creatine is a popular dietary supplement used by athletes to increase strength, muscle mass and improve performance.
The beneficial effects of creatine on body composition, muscle strength, and sprint performance are well documented in the scientific literature.
An increase in lean body mass is the primary goal for most athletes that take creatine supplements.
Creatine supplements may also help to decrease the production of compounds that are known to cause muscle damage during short periods of high intensity exercise.
What are the best ways to take creatine supplements? Are there any risks associated with creatine use?
Creatine in our body
Creatine is widely used as one of the most effective supplements by athletes worldwide. Primarily known as a supplement that increases anaerobic energy production, it is definitely one of the most effective supplement you can find to improve power output during a workout.
If you are looking for some serious muscle mass, there’s no other supplement that is as effective as the creatine. However, if you are taking it for the first time, it is extremely important for you to know exactly how it works and what precautions you should take until you feel comfortable to take creatine.
Creatine is a naturally occurring substance which is produced in the liver and kidneys. This substance is primarily used to supply energy to our muscle cells. This happens by way of making ATP (adenosine triphosphate). ATP is the base of all energy derived from our food. When creatine is added to the equation, more ATP is available to be used by our body. This directly means that more energy is available for our muscle fibers.
This is how creatine which is useful for athletes. More ATP means more energy during a workout. Because of increased energy, it is easier for us to perform a harder workout. Because of increased energy, we can recover better. Just like we have a glass of milk with protein powder in it every morning, we also do creatine.
Creatine is widely used by various sportsmen for one very simple reason: it works.
Creatine is considered as the most popular supplement among athletes and body builders. It is a naturally occurring substance that comes from food we eat. It is a powerful muscle building agent that helps to deliver huge gains to muscle mass.
What does it do for muscle building?
This is a natural substance that is absorbed by our body and directly delivered to the muscle cells. This helps to restore the ATP level of a body. The higher ATP level delivers more energy to the muscle cells. When the cells are supplied with more energy, they grow more rapidly and produce more workload.
Researchers have found that when people take creatine supplements, their bodies release more growth hormone. This is directly used to repair muscle damage and build new muscle.
Creatine is special as it helps to speed up recovery time and improve endurance. When you do creatine, the density of ATP is increased by over 20 %. When you have more ATP, your muscle performs better.
Creatine in our Food
Vs. Creatine Supplements
You might be surprised to learn that creatine is actually one of the most commonly consumed nutrients in both animals and humans.
We consume quite a bit of creatine from just the food we eat. A number of crops grown in the United States, including sweet potatoes, potatoes, and many different types of beans, are found to have high levels of creatine.
This makes sense when you consider that creatine helps with plant growth. You also can find creatine in many types of animal flesh, even by eating meat, soup stock, and eggs.
While there are many natural sources for creatine, you can also get quite a bit by popping a supplement. Creatine is added to many protein powders, as well as being a popular medium for many pre-workout products.
Anyone who was able to consume 3 to 4 servings of meat or fish a day were roughly able to get enough creatine to maintain muscle mass.
When creatine levels drop, muscle performance diminishes accordingly. Thus, since creatine is fairly abundant in meat, with our diet, we naturally keep our creatine levels high.
But with the advent of creatine supplementation of creatine, many people’s creatine levels may be dangerously low.
Creatine is best stored in our muscles, so many people who rely on supplementation may not have high creatine stores in their muscles, causing the muscle to begin to degrade.
High creatine levels would cause our muscles to become bloated and stiff, and our kidneys could be put under pressure.
How Creatine Affects Our Training
Creatine supplementation has consistently shown to be effective in increasing our body’s capability to build more muscle mass. Whether you choose to supplement or get it by eating your 3 to 4 servings of meat and staying away from supplements will be up to you.
The results of creatine supplementation are due to an increase in our body’s ability to regenerate ATP, the energy source our muscles use to contract.
When we lift weights, our body takes the ATP stored in our muscles and converts it into ADP, which then goes into the muscles to restore our ATP stores.
The creatine molecule works to replenish ATP more quickly by trapping and transferring the energy from ADP back to the ATP molecule, creating a smaller ATP molecule that is able to create more ATP in less time.
How is Creatine Manufactured?
Creatine is typically produced through a process of industrial fermentation, involving the addition of yeast extract and other nutrients to a fermentation broth.
The resultant mixture undergoes biochemical reactions that produce a relatively pure substance of creatine monohydrate. The by-products of the process such as organic acids and salts are filtered out, and then undergo further steps of purification. The pure creatine monohydrate is then used for processing into different forms of creatine.
What Are the Advantages of Creatine to Athletes?
Creatine is a relatively non-toxic substance, although it should not be taken with some of the various herbal supplements, or other drugs that may induce electrolyte imbalance and should be taken with sufficient amounts of liquid to avoid potential side-effects.
Creatine is a very popular supplement with athletes these days because it can help increase athletic performance in a number of ways.
Athletes use creatine because it:
Boosts strength – In one study on creatine, a group of twelve older men who were given approximately fifteen days of creatine supplementation experienced a significant increase in bench press strength, and also an increase on the amount of repetitions they could perform on the bench press exercise. (1)
- In one study on creatine, a group of twelve older men who were given approximately fifteen days of creatine supplementation experienced a significant increase in bench press strength, and also an increase on the amount of repetitions they could perform on the bench press exercise. (1) Increases power – A one year study with collegiate football players showed that creatine supplementation increased the rate of fat free body mass, and also improved players’ sprint speed by one-tenth of a second on average. (2)
- A one year study with collegiate football players showed that creatine supplementation increased the rate of fat free body mass, and also improved players’ sprint speed by one-tenth of a second on average. (2) Increases glycogen stores, or the storage form of carbohydrates – Glycogen is an important energy reserve in the body, and helps muscles to work at a higher capacity. Research suggests that creatine supplements help to increase glycogen levels and also improve performance, and that the effect of creatine on glycogen stores is beyond that of simple carbohydrate supplementation. (3)
To Cycle, or Not to Cycle, that is the Question – Tips on How to take Creatine
This book contains an awesome guide on what creatine is and how you can incorporate it to build muscle fast. With 18 top tips on how to work around side effects, myths, and so on, you can rest assured that you will be incorporating creatine in no time.
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What is Creatine loading?
Creatine loading is described as an increased intake of creatine for a short but efficient period of time. Many athletes use this practice to reach peak performance levels.
Creatine loading can help athletes in two ways. Creatine helps in the building of proteins which are vital in the repairing of muscles and the growth of new tissues.
In addition, the increase of creatine content in the muscles can be used to develop significant energy reserves. This essentially allows the athlete to endure high workloads for a more efficient and longer time.
Many athletes find it hard to maintain the loading period due to the temporary feeling of fatigue. However, this practice is very effective in the long run.
Creatine’s Working Mechanism
Creatine is an acid which has several health benefits. The body consists mostly of water and anything stored in the muscles is water soluble, with the exception of creatine.
This means this compound does not dissolve in water and this makes it ideal as a storage compound. More importantly, it also holds other compounds which are stored with it such as phosphorous and potassium.
The build up of these compounds can enhance endurance levels in the body while decreasing muscle damage. This essentially helps athletes in multiple ways.
Benefits Gained from the Loading Period
The practice of loading helps athletes reach their peak performance level by adding to a significant amount of phosphocreatine.
Phosphocreatine is stored in the muscles and is used to produce the energy which drives contraction. Increased levels of creatine within the muscles results in a higher output of phosphocreatine in the bloodstream.
This essentially allows the muscles to work more efficiently and increases endurance levels. Blood levels respond within minutes of creatine loading and reach the peak levels within the next three hours after administration.
The Ideal Loading Protocols
It is suggested that athletes should not begin loading protocol on their first day of supplementation. It should only be adopted after a proper creatine loading phase.
The appropriate phase is the first week after administration. Athletes can retain their daily dose for four days and then increase it by 25% for the next four days.
However, it is important to note that the loading phase differs from one person to another. It also depends on your daily dosage. For example, athletes who consume a small quantity of creatine everyday should consume more than the average average.
After the loading phase, athletes should maintain the dose at two grams daily.
Do I need to “load” Creatine?
Nowadays it is possible to find creatine on every supermarket shelf. For some years it was only available from health food shops, and was most famously used by top sprinters – but these days creatine is taken by everyone, from soccer moms to footballers.
So how has this substance gone from specialist sports nutrition to a supplement that can be found in the home of anyone?
The answer is down to over 20 years of solid science underpinning creatine. This peer-reviewed study was published in the '70s and showed that after the first week of creatine supplementation there was a significant increase in muscle mass, with participants in the study demonstrating a notable increase of 8kg in the bench press over the 6-week study period; these findings have been confirmed in university studies all over the world since then.
What Is Creatine?
Creatine can be found naturally in the human body, but only in very small amounts. The majority of our creatine is stored in the muscle cells in the form of creatine phosphate, where creatine exists as a free molecule.
Creatine is known as a 'high-energy molecule' as it helps to supply energy to the working muscle when it is in need, by donating its phosphate group to the cell's energy-producing substractions (called ATP).
Without creatine to support energy supply, your body is forced to use less efficient energy options, such as glucose.
What Does Creatine Do in the Body?
Triggered by physical exertion, or during increased mental activity, the body relies on its cells to donate their source of energy – ATP. As is always the case with energy, one must make a trade-off between energy gained and energy lost.
ATP is made by combining adenosine diphosphate (ADP) with inorganic phosphate (Pi), which is in turn donated by creatine. The more energy you use, the more ATP you will need; by having creatine ready to donate phosphate, your body will produce ATP much more quickly. It doesn’t matter if you're a sprinter or a sofa-potato, at some point in your life you will benefit from the ability to produce energy more quickly, and creatine delivers this.
What if I decide not to load creatine?
It can be tempting to just skip the loading phase and start taking a suitable dose of creatine every day.
But before you jump to that decision, it may be worth it to consider some of the reasons why creatine loading is actually a good thing.
Creatine Is a Skeletal Muscle Protein and Supplement
Numerous amino acids are used to support the specific needs of skeletal muscles.
Our needs for amino acids (also called "protein") are essential parts of being healthy — they form the component parts of your muscles, organs, hormones, and other important fluid and body constituents.
Amino acids are also the building blocks of protein, the primary material used in the body.
Despite this, our bodies are not able to produce some of the amino acids required by our cells.
This means that we must get these amino acids into our bodies from dietary sources or from supplementation.
Intense exercise and lean muscle building both require the absorption and use of more protein than a sedentary lifestyle does.
Powerful scientific evidence proves that creatine is vital to building muscle mass — it is the only exercise supplement that has been proven to add lean body mass.
That may sound like blasphemy if you've been brainwashed to believe that protein is the way to build muscle.
Don't let the "protein" scare you, though. Protein is the nutrient that is essential to anabolic reactions, but creatine works with protein to boost the muscle-waking power of your diet.
That same scientific evidence says that creatine supplementation alone can slightly increase lean body mass.
Boosting muscle win can also occur when protein intake is adequate.
But when an adequate amount of protein is not absorbed and used to build muscle, research indicates that using creatine with an adequate amount of protein helps to promote muscle building.
There are also some serious side benefits from using creatine that go far beyond what happens to your muscles after you orally consume it in tablets or powder.
The RDA for adults is only about one gram of protein per day, which is about the amount found in an ounce of most meats.
Creatine monohydrate is not a protein, nor does it contain any specific amino acids.
The body makes use of the extra dietary protein which helps our muscles grow.
Creatine is a substance that occurs naturally in animals and in various foods, including fish, beef, and pork.
Protocols. Maintain the creatine levels you reach with loading with 5g daily.
Supplementation. The loading phase is the time to try creatine forms not yet tried. This period should bring you up to 5g a day, with the maintenance period staying there, if you choose to continue loading. The basic form will be the cheapest, so even if you have already tried a fancy form, this would be the time to repeat the experiment.
Reactions. If you are very sensitive or react badly to creatine, then either lower your dosage, or stop altogether.
Absorption. Creatine is not dependant on insulin for absorption and so dose timing is irrelevant.
The end of creatine. After a few years on it, you will be approaching a point of diminishing returns. No need to take forever to hit the wall, but a few years materialize it is likely you will have to switch to a new supplement, or take a break.
6 How Creatine Works
One of the most popular yet misunderstood supplements on the market today is creatine. There are literally thousands of scientific studies on this supplement with beneficial effects on health and performance.
But with so much conflicting information out there, it's hard to know who to believe when it comes to creatine.
For the athletes that use it, this supplement is one of the great natural ergogenic aids on the market providing significant performance boosts.
But for athletes trying it the first time, the unguided and uninformed loading phase leaves a lot to be desired leaving many people worrying they’re damaging their health.
The truth is, if the loading phase is done correctly, you’re not putting your health at risk.
You are able to build muscle quicker and reduce your risk of injury. And if you want to have a lean and sexy physique, studies indicate that creatine will help you achieve that too.
Before you take your first scoop of creatine, take the time to understand what it does, how it works, and when you should use it.
How Does Creatine Work?
Creatine is a naturally occurring organic acid which is not stored in the body in high concentrations. Mice treated with creatine had a 200% increase in phosphocreatine levels, suggesting that creatine supplements may increase levels of this substance in the human body.
How much creatine should I take?
Creatine is safe and has no detrimental side-effects in the right amounts. If you’re a beginner, then start with a small amount to avoid any cramping or digestive problems. Women should not ingest much more than 10 grams per day, while men can ingest up to 20 grams per day. The rest of the available creatine should be saved for workouts and exercise sessions.
People who are new to the supplement will have to increase their dose in small increments to avoid any complications.
Carbohydrates vs. Creatine: Which Macronutrient Is Best for Your Bodybuilding and Fitness Goals?
Timing your Creatine: Everything You Need to Know About When to Take Creatine
Creatine is most effective when taken with meals containing carbohydrates. Not only will you get extra energy from the carbs, but also your muscles will absorb the creatine better. This means that it’s best to take creatine with your meals.
No matter what form of creatine you take (creatine monohydrate, effervescent creatine, micronized creatine, or cyclized creatine), you can absorb it better with carbohydrates. Dietary fats do not do much to increase creatine absorption, so please avoid using fat-free products.
Generally, the longer the creatine is in your system, the more your muscles can absorb it. Thus, the recommendation for getting the most out of your creatine supplement is to take both heavy meals and small servings at the same time.
Our proprietary formula contains more caffeine for extra energy, yohimbine to increase the power of the first servings, and Green Coffee Bean Extract to improve fat loss – all in one shake.
Creatine and Alcohol: What You Need to Know About How Creatine Effects Alcohol Consumption
Correlation does not equal causation. Many things cause cancer, including all of the macronutrients that are in your food every day.
No study thus far has actually tested the effect of creatine on cancer. While the correlation may be strong, no one knows whether creatine causes cancer or vice versa.
If you want your body to get rid of excess water weight, then taking creatine while drinking is your ideal solution. The water that is limiting your muscle building will just go away when you take creatine. Moreover, you can take this chance to get rid of the dangerous weight that is taking its toll on your life.
Do I need to cycle creatine?
Cycling creatine can increase the effectiveness and duration of your creatine cycle. Cycling is the process of taking creatine for a certain period (usually 6 to 8 weeks) and then stopping to let your body rest. Then you will resume taking creatine for another 6 to 8 weeks, but at a higher dosage (usually 20-25% higher than before). Some athletes take creatine all or most of their lives, around 8 to 10 grams per day, while others may take it for a certain period, then stop to give their body a break.
When Should I Cycle My Creatine?
How often you cycle creatine depends on your goals. Many athletes have taken creatine daily and never had a problem. This is done to maintain creatine stores, which can eventually become depleted (about 2-3 weeks without a dose). If you plan to cycle less frequently, it is best to cycle more. For example, cycling every 3 weeks will maintain more of your muscle creatine content than cycling every 8 weeks.
How Long Should I Cycle For?
The length of time to take creatine can also vary from person to person. It is always best to check with your doctor before starting any supplement program, especially if you are taking prescription medications.
The standard length of time for many athletes is up to 8 weeks. Other athletes will take it for an entire season, usually 6 to 8 weeks, followed by a 4 week break. Many competitive bodybuilders will go on a cycle lasting a few hours before a competition for that extra something, conditioning their bodies to perform with minimal energy.
What Are the Side Effects of Cycling Creatine?
There are minimal negative side effects of taking creatine. Some have complained of cramping, but this is rare. Other possible side effects that you may experience are weight gain (water weight not fat), bloating, and muscle stiffness. However, these side effects are rare and generally only last for the first weekthe body adjusts to the supplement.
How Much Creatine Should I Take?
The most common dosage for periodized use is 5 grams per day. This is what the researchers who first discovered the effectiveness of creatine used. However, many athletes can get away with as little as 2 grams per day (some even less) by using periodization. Anywhere from 5 grams to 25 grams per day can be used, but your body will have a harder time as the dose goes up.
What should I take with Creatine – Protein, Carbs, or nothing?
Protein and creatine, the latter of which is the electrolyte creatine monohydrate, are two of the most popular supplements on the market as of 2016. While they are essential and beneficial for many athletes, their safe usage is dependent upon many factors. As someone with an athletic background, consider all the facts before considering creatine and protein supplements to be the magic pills that will help you dominate your sport.
Below, we will tackle more information relating to the benefits of protein, creatine, and certain combinations of these two supplements. Understanding how each affects your body in different and detrimental ways is essential if you are planning to use each of these in your daily supplementation plan.
The primary function of creatine is to aid in your high-intensity workouts. Muscles require different enzymes, which function as catalysts used in a given reaction, generally occurring more quickly. Some enzymes function in a more complex manner than others. One enzyme is adenosine triphosphate (ATP), which serves to supply the vast energy your body needs to power your muscle cells. Muscles can function more quickly when supplied with ATP. However, when this energy is not supplied, your working muscles have too much energy building up. Your body must store this energy, otherwise you would experience fatigue and your muscles would freeze up.
Creatine: Going too far
As a direct result of consuming creatine, there are two potential consequences. The first is increased production of creatinine and urea. This is considered a positive effect, as your body will not have to retrieve urea from the diet, which would result in more fat buildup in the body. In addition, the kidneys are not exposed to high waste levels. However, the presence of too much urea and creatinine is dangerous. Maintaining proper levels is important on many levels.
Creatinine levels are representative of your muscle reserves. This is an important indicator that your muscle reserves are being drained, possibly to a dangerous level. This is why the body want to increase these levels. The presence of too much creatinine and urea in the body can in fact lead to dangerous levels of ammonia. This can be reduced by increasing consumption of water. Insufficient water consumption will cause ammonia to build up to a dangerous level, which, if left unchecked, can lead to septic shock.
When should I take Creatine? When is the best time? Pre-workout or Post workout?
Creatine is a widely used supplement that enhances the performance and strength of athletes. It is perhaps the most popular ergogenics supplement for athletes nowadays.
The popularity of creatine has been on the rise in the past 5-10 years with the increasing need for this supplement by athletes across all sports.
A number of creatines such as MyoExplode, Cell-Tech, Muscle-Juice, and CEE have gained popularity amongst fitness aficionados.
Creatine is a naturally occurring substance in the body and is found in all our cells. Creatine plays a major role in the packaging of energy into cells for future use.
Creatine works by providing fuel for short duration, high-intense exercise activity (5-7 seconds). Creatine increases the content of ATP (Adenosine triphosphate) in our cells.
This in turn has a direct effect on the metabolic processes in the body.
Benefits of Creatine Supplementation:
Increase in energy levels.
Increase in muscle mass.
Enhancement in the performance and strength of a person.
Helps to repair muscles, especially after a heavy workout.
Increased activity in the cells.
Direct effects on the metabolic processes in the body.
Increases the lifespan of cells.
It was in the year 1832 that a French scientist, Michel Eugene Chevreul discovered creatine by investigating the content of skeletal muscles. It remained a mystery that what specifically gives rise to the production of muscular energy. Fermented meat was considered to be the main dietary source of creatine for a long time.
The scientists assumed that muscles had some way of storing and converting energy. A German physiologist, Oskar Norbert Wiener was the first person in the world to purify creatine in its crystalline form.
He used hydrogen to remove the water from creatine and gave it the name creatinine. It was for the very first time that the scientific world gained knowledge about creatine.
From the very next year, 1926, researchers started studying the effects of creatine on humans.
Creatine has been used by athletes as a performance enhancing supplement for decades now. Creatine supplementation is considered safe and nobody has experienced any serious side effects from its use.
What do I mix creatine with? What is the best juice or beverage?
One of the most interesting topics that comes up in the fitness and muscle building community is the topic of creatine. For those that have never been in the world of bodybuilding, creatine is for building muscles and making them bigger.
Many “natural bodybuilders” see creatine as being unnatural because it is not a natural compound that is made by the body. These people tend to shun creatine as a result. However, creatine offers us with many positive results and should be utilized by bodybuilders.
Creatine is great for fitness enthusiasts and bodybuilders alike. It is one of the best natural supplements for building muscle, which is why it is incredibly important for the committed fitness enthusiast.
Creatine is naturally found in animal products, which is why you will not see it in drugs that are formulated for human consumption. However, protein powders are often used for supplementation; although, it can also be taken as a pill form.
What is creatine?
Creatine is a very popular supplement and quite an interesting one at that. It allows people who are looking to build muscle or lose weight to perform at higher levels than they ever could before. Many experts consider creatine to be a groundbreaking invention that is natural and perhaps one of the best supplements ever formed.
This product works effectively for anyone who is looking to get crea-tuted, and it has been used by bodybuilders for a number of years.
Creatine is a substance that is naturally produced by the body. It is a combination of three amino acids and a phosphate group which is stored in the muscles of the body.
When the body is unable to produce enough of the substance, people will find that it is time that they take creatine supplements.
These supplements are often taken orally, although they have also been applied as a gel to the skin. It is offered in both powder and pill form, although for the most part, people will find it convenient to obtain it in its powder form. These supplements are only good for a short period of time, which is why it is important to take them immediately.
Why Take Creatine?
It would take an entire book to talk about the reasons why people should take creatine. On the surface, it seems like one of the most straightforward sorts of supplements out there, and you can consume it in a number of ways. However, the fact of the matter is that it offers much more than the average buyers realize.
Can I drink Creatine with Caffeine or Coffee?
Answer:Caffeine and Creatine have been used together for years. In some countries such as France, Creatine and Caffeine are combined in a drink and sold as a dietary supplement. However, not everyone is convinced that it is a healthy combination.
The first concern many people have is that Creatine and Caffeine together may cause any effects aside from the individual effects of the substances. For example, Creatine has been shown to help with endurance exercise by increasing the supply of oxygen and producing small quantities of ATP during the exercise. Caffeine is known to cause a caffeine boost. Some studies show that the combination of Caffeine and Creatine can decrease the endurance effect. Some research also says that in the case of caffeine, it is not known for sure what the benefits of creatine on top.
The second possible concern is that caffeine can interfere with the absorption of Creatine. Experimental results show that the effects of creatine are not effective if the muscle is not saturated with enough Creatine.
We can conclude that for athletes who are caffeine, the sports drink is perfect as a pre-workout source.
Is It Good to Take Creatine with Amino Acids?
Answer: We all know that Creatine can improve sports performance. However, various studies show that this effect can be increased significantly by adding amino acids to creatine. The most important amino acids are the BCAAs (BCAAs), which include isoleucine, valine and leucine. Typically, BCAAs are used as energy sources to prevent muscle breakdown during exercise. It has been shown that adding Creatine to BCAAs can increase the impact of amino acids on the muscle. This is because of the synergistic effect of BCAAs and Creatine. BCAAs contain the building blocks of muscle protein, which help the body release more muscle protein after exercise.
Does Creatine Help Recovery?
Answer:When you get stronger, you need to work out more. This is the basic principle of muscle growth. However, this can lead to injuries and setbacks. Keeping up with muscle growth can be very challenging due to exercise-related injuries. To avoid these, many athletes use the United States Creatine. Creatine is a natural substance that helps the body produce energy that does not lead to muscle fatigue. This means that you can do more with less exercise. Basically, this helps athletes to recover faster.
Should Women take Creatine? Does Creatine Benefit Women?
Men and women are different.
Hands down, there is no argument about this fact. However, what most people do not realize is that some of these differences are useful and advantageous.
For instance, the female body has an edge during pregnancy because of its ability to successfully produce a fetus. This unique female quality is part of the reason why human kind exists today.
Furthermore, some of the claims that women cannot benefit from creatine as much as men have now been proven wrong. Let’s dive into this topic in more detail.
What Is Creatine? Creatine Benefits and Uses
Creatine is a chemical produced by the body to supply energy to the muscles. It is usually taken as a dietary supplement, which is then converted into the substance that delivers the energy (ATP).
Creatine increases the amount of energy that muscles can generate by providing a form of energy storage in the muscles. The key creatine benefits are increased exercise capacity and strength, particularly during high intensity exercise.
In this way, creatine helps muscles do more work without being fatigued.
Creatine is naturally found in the body, where it serves as a energy source for muscles, particularly the large muscles like your arms and legs. If you are a bodybuilder who works out daily, then you have even more creatine than the average person.
You get creatine from eating beef or fish. For vegetarians, however, this produces energy from the amino acids from protein or from the glucose in carbohydrates.
Despite its name, you don’t necessarily need to be a sprinter to benefit from creatine. Other athletes will use it in varying amounts depending on their goal.
How Does Creatine Work? How Does It Benefit Athletes?
There are many creatine benefits for athletes.
Creatine works by increasing the amount of energy your muscles can store. This leads to an increased capacity for exercise, without fatigue.
For athletes, this means that you can exert yourself during a workout session without feeling fatigued.
There are many scientific benefits and uses of creatine for athletes. These are widely referred to as the best creatine benefits.
How Much Creatine Should You Take?
The recommended amount seems to vary from person to person, and study to study. These numbers depend on your age, weight, gender, and overall health. Not to mention, your goals and objectives when taking creatine.
Can creatine enhance women’s sports performance?
While creatine is effective for both sexes, it appears to be more effective for men when taken before workouts that require short bursts of high intensity activity. Women, on the other hand, may experience a boost to their endurance.
A study by Lawson et al. (2016), for example, found that runners displayed higher levels of creatine in the blood after supplementing with 5 grams. Another study by McKenzie et al. (2012), however, found that creatine displayed similar benefits for both men and women after eight weeks, namely that it increased lean body mass and led to small but significant improvements in strength.
Does Creatine Work for Weight Loss?
Because creatine enhances your overall energy output, it has been studied as a possible element in weight loss. After all, anything that increases your energy output can potentially lead to weight loss.
The same findings from the Lawson and McKenzie (2016) study have also been confirmed in women in a study by Kraemer et al. (2002). Moreover, the Kraemer study found that the effects were even enhanced with a stronger increase in fat burning, leading to a greater reduction in body fat.
As such, some studies on the subject, including Kraemer et al. (2002), have endorsed creatine as a potential tool for weight loss, especially to improve your sporting performance.
It is important to note, however, that we’ve noticed that creatine is more effective for dieters who are vegetarian or vegan.
Can My Workout Become More Effective with Creatine?
Creatine’s most recent round of research has focused on using it as a potential anti-aging tool. Studies have shown that it has the potential to ward off cognitive decline and even encourage the regeneration of brain cells.
Given that athletes’ general age is around 5-10 years older than their actual age, we can conclude that creatine supplementation has the potential to delay aging.
While it’s certainly not the fountain of youth, creatine supplementation can help combat the muscle-wasting that comes with aging. This would make creatine appropriate for any age but especially older individuals who are experiencing muscle deterioration and want to stay mobile.
Because creatine is one of the most researched sports supplements out there, it stands to reason that it could be used as a part of an anti-aging strategy.
Is Creatine Safe? Are there Side Effects from Taking Creatine?
Some of the most popular creatine pills include:
Creatine Monohydrate is the most popular form of creatine. It is mainly used to lift weights in the gym. It is recommended for males after the age of 18.
Creatine supplementation has shown to reduce fatigue and improve muscle endurance. Creatine supplementation is also one of the best ways to improve overall gym performance.
Creatine supplementation is good for increasing muscle size and strength. The main disadvantage of taking creatine is that creatine is not a stimulant.
This means that you are not going to feel any extra energy during any physical activity. However, this is also a positive. Creatine helps avoid cramping.
Creatine supplementation can also increase muscle definition. If you want increased muscle size and strength, you should take a creatine supplement.
If you are a bodybuilder and participate in competitive sports, creatine supplementation is strongly recommended.
Creatine supplementation is also good for increasing muscle size and strength. If you want increased muscle size and strength, you should take a creatine supplement.
Creatine Acetate is the same as creatine monohydrate. The only difference between the two is that the creatine in this form appears to be more soluble.If you are already taking creatine, you can try a creatine supplement with an acid to see if you notice any improvements.
Creatine Citrate is the combination of creatine and citric acid. The citric acid is what makes creatine citrate soluble. Unlike monohydrate, citrate should be taken with more water than juice. This form is easier to dissolve than monohydrate, but not as economical.
Which is Better, Monohydrate or Acetate?
As for which of the two is the better form, science demonstrates that both forms are effective in increasing muscle mass and reducing body fat.
The only noticeable difference is that citrate is easier on your stomach because it does not absorb as quickly as the monohydrated form.
Creatine Magnesium Chelate
Creatine Magnesium Chelate is the combination of magnesium and creatine. It is designed to be more soluble than creatine as a monohydrate.
This combination also reduces the rate of gastric distress. This product is marketed as the best for maintaining creatine levels during exercise and reducing fatigue during workouts.
Does creatine cause kidney problems or Kidney stones?
No creatine does not increase your risk or kidney problems or kidney stones. In fact, just the opposite is true. Creatine is beneficial to the kidneys.
In a collaborative study with Qigong experts who have been training for around 7 years, they have noted that creatine supplementation increases body, muscle & strength gains, whilst significantly decreasing the side effects of fatigue, stress and muscle recovery(1,2).
The way in which creatine helps improve muscle recovery is by helping to provide cellular energy.
Our body can make creatine, but it’s inefficiently at doing this. Creatine synthesis requires 80% of your bodies energy reserves.
Creatine supplementation is a safer and more effective way of helping offset your daily energetic demands.
Creatine helps improve body, muscle and strength gains, whilst significantly decreasing the side effects of fatigue, stress and muscle recovery”.
Creatine increases water volume in muscles and it is this increase in water content that helps attain strength levels beyond that of the normal increases in muscle mass, as the weight of your muscles and the water increase volume (3,4).
A recent study in 2014 conducted by John Howe et al states “Creatine is the most widely used ergogenic supplement in sport to increase anaerobic performance abilities. However, there is concern that creatine supplementation may have adverse effects on renal function. This systematic review assesses the effect of supplementation with creatine monohydrate on renal function”.
The results of the study concluded that “Creatine supplementation does not have an adverse effect on kidney function in athletes who have healthy kidney function.” (4)
If you are an athlete who trains “heavy and hard”, it would be prudent to supplement with creatine for a healthy future.
Creatine keeps the your brain fueled with the energy it requires. One study examined the brains of subjects before they consumed creatine and then ten days later after they supplemented with creatine. The results of the tests showed that the brains of the creatine supplemented group performed significantly more optimally.
Creatine also helps improve your brain’s ability to build connections between neurons, which is an important part of critical thinking and reasoning. The results of one study showed that subjects who supplemented with creatine significantly improved on their mental processing abilities.
Levels for Athletes: What You Need to Know
[Image: Eryc13th/Thinkstock] Creatine plays a vital role in the high-octane work that athletes regularly engage in. In fact, it has such a significant impact on performance that various athletic associations have banned it altogether, while others have ensured that products containing this compound undergo rigorous testing before they hit the market.
It’s considered as one of the most effective sports supplements currently available in the market, but first you need to fully understand what creatine is, how it works, and why it may be harmful to your health.
Why Are There Different Forms of Creatine?
Creatine is known as the “energy molecule” because it helps you produce the energy you need for high-intensity workouts. It also works by being converted into ATP in the cells of your body.
Scientists know that creatine is an important performance-enhancer, but it isn’t actually found in the body. However, it can be produced after the hydrochloride salt of creatine is ingested.
There’s a huge range of different forms of creatine, and some of them are produced synthetically.
The three most common forms of creatine found in products include creatine monohydrate, micronized creatine, and creatine ethyl ester. Each of these compounds differs in its makeup.
Clean Creatine for Athletes
There are a lot of variables in the form of creatine you choose. For example, it is taken orally, but it is also occasionally injected because it has been proven to be effective even when you apply it to the exterior of your body.
Most of the forms of creatine are considered effective, and it’s generally agreed that you get marginal gains from all of them.
However, the only benefit you’ll get from buying a product that contains creatine monohydrate is its shelf life. There are other forms of creatine that are manufactured in a way that helps them retain their quality, but you can’t effectively judge if a product has been exposed to heat or moisture.
Most people agree that creatine monohydrate is the more pure form. This is only one of the compounds that spend a lot of time undergoing various tests before it is even allowed on the market.
Does creatine cause baldness or hair loss?
No it doesn’t. It is still considered by most to be safe supplement to take although it is a question you should be asking to make sure there are no side effects from taking creatine.
How Much Creatine Is Recommended?
Currently, the details of the recommended dose is still to be determined by clinical studies. Some recent studies have shown that 3-5 grams of creatine daily are safe and sufficient for supplementing, especially when combined with a weightlifting routine (especially advanced strength training or power lifting).
For the average athlete, a loading phase (up to 20 grams for five days) followed by 5 grams per day is the most popular supplementation protocol.
The effects of different doses of creatine on body composition have not been determined.
The precise purpose of creatine supplementation is to increase the building blocks (ATP) for more effective workouts.
Creatine monohydrate is a supplement taken by athletes from a variety of sports purportedly to increase lean body mass, strength, and power. It has been reported that adolescent athletes supplement with creatine more than any other supplement on the market (1).
This review examines the efficacy of creatine supplementation in enhancing athletic performance, building lean mass, and improving resistance training performance; as well as the safety of this supplement.
Any side effects, potential drug interactions, and adverse reactions are also reviewed.
Creatine Supplements Update
Creatine is an organic acid made in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine.
It is found in fish and meat and is naturally produced in the human body, primarily in the skeletal muscle, and transported in the blood to tissues for use.
Creatine is not an essential nutrient, but it is found in many high carbohydrate diets, especially creatine-rich protein sources like herring, tuna, salmon, and red meat.
Since creatine is produced as energy (ATP) for muscular work, supplementation has been purported to improve power output and aerobic energy production, delay fatigue during exercise, and improve lean body mass and muscular strength for a variety of athletic tasks and in both younger and older adults.
Creatine may also be useful in cognitive function, neuromuscular disorders, and cardiac and renal failure.
Does creatine cause acne?
Many young males take creatine supplements, either out of curiosity, or because they have heard of it and want to give it a shot.
However, with creatine inevitably comes the increased possibility of getting acne. However, before you abandon your creatine supplementation altogether because of this negative side effect, it’s important to understand the positive impacts that can also come with creatine.
In this article, we are going to go through the basics of creatine, and give you a better understanding of how it affects your body.
We’ll also answer questions such as:
- Does Creatine Cause Acne?
- How Much Creatine is Dangerous?
- Can you stack Creatine?
- What are the best brands?
- Are there alternatives?
You’ll learn everything you need to know about this supplement, and decide if it’s right for you.
So, if you’re interested in getting a better understanding of this supplement, keep reading.
What Is Creatine?
Creatine is a substance that is naturally produced within your body. It has to be consumed by you to be effective, however, because your body can’t make this substance on its own. This ultimately means that you need to be able to get this substance from outside the body.
This substance is produced within the human liver and kidneys, and is made up of three amino acids: L-arginine, glycine, and L-methionine. It serves to produce ATP, which you may be familiar with because it’s the energy source for every cell in your body.
What Does Creatine Do?
After consuming this substance, it is absorbed by your body, and broken down into creatine phosphate. It is then transported to your kidneys, where it gives rise to creatinine.
This creatinine is then combined with water and filtered out through your urine.
Although the absolute level of creatinine in your body is relatively stable, it fluctuates with your physical activity levels. That means the more you exercise, the more creatinine and creatine phosphate you excrete.
This means this substance can be identified as an indicator of your physical activity levels.
What happens when you stop taking creatine?
What does take with creatine?
Does creatine work with whey protein?
Creatine is a hot topic in the health and fitness world. If you are an athlete or even a regular gym goer, then you should already be familiar with this supplement. It is more popularly known as the sports supplement that helps build super-human strength and explosive power and is being blamed for many other injuries such as tendon tears.
Many new athletes and workout enthusiasts who are looking for the best possible supplement end up with creatine monohydrate. This substance has been one of the most popular sports supplements over the years since it became available in the market. Although many people are quick to jump on the bandwagon, the best option for you is still dependent on your own personal needs. When you are looking for the best creatine supplements, consider these issues—
What is creatine? Is it bad to take creatine?
According to the August, 2007 issue of “Lipids in Health and Disease,” creatine is a compound that provides energy to help the body produce adenosine triphosphate, or ATP, very quickly. Since ATP is the prime source of energy for any activity, the body’s performance is greatly enhanced.
The substance is found naturally in the body. In fact, two-thirds of it is usually found in muscle tissue. Since the substance can be found in meat products, vegetarians can obtain it through their diets. However, since the concentration of the compound is low, they need to consume large volumes of food to keep their levels high enough. This is one of the factors why bodybuilders and athletes take supplements.
The standard belief is that creatine is quite safe for the body. In many countries, it is even sold over-the-counter without a prescription. However, recent research suggests that the supplement might actually have some side effects. This is because, according to Dr. Brent S. Rushall of the Department of Kinesiology at the University of Illinois in Chicago, there has been a lot of faulty information regarding the use of creatine.
Creatine and muscle
According to Dr. Rushall, athletes have long believed that the use of creatine can increase muscle mass and strength. The belief was supported by several studies. However, a closer look at the studies reveals problems with the research.
What happens if you take too much creatine?
There are not any definite studies that explain what happens to your body if you take too much creatine at one time. There have not been any known cases of death or injury from such an occurrence. Nonetheless, it is possible that you may feel some side effects. These fall into three categories: gastrointestinal issues, kidney issues, and neurological side effects.
The gastrointestinal side effects can include stomach pain, heartburn, nausea, and abdominal cramps.
The urinary issues include changes in the color of your urine and an increase in frequency of urination.
Neurological side effects could include headaches, depression, and nausea.
These side effects are all, obviously, very temporary. They should go away on their own, or with the assistance of medication. If your side effects are severe, or if they persist for over a week, you should seek medical attention.
What Is Creatine?
Creatine is a nitrogenous organic acid that is naturally found in vertebrates and some invertebrates. For this reason, many sources identify it as an “amino acid”. While it is considered a dietary supplement by some, it is technically a nutrient. Its purpose is to supply your muscles with the raw materials they need to synthesize ATP X96 – Cellular Energy.
Creatine is produced in the liver, pancreas, and kidney. It is transported to the muscles via your bloodstream. Within the muscles, creatine is stored in the form of creatine phosphate. Its main biological goal, as noted, is to provide energy. When the cells need more energy, they use up the stored creatine phosphate. When you deplete your creatine stores, you must consume more creatine.
How Does It Work?
Within the muscles, there is a molecule called creatine kinase. This molecule is what facilitates the transfer of high-energy phosphate groups (ATP) to the high-energy-demanding structures within the muscles. Creatine supplementation enables you to get more phosphates into the system. This allows you to have more energy.
How Does Creatine Benefit Your Body?
Creatine is naturally created in the human body. However, the levels of creatine that you are able to produce are not enough to meet your body’s demand for creatine. This is why supplementation is necessary.
Does creatine make you gain weight?
Adding creatine to your pre- and post-workout supplements can contribute to your muscle growth and athletic performance.
Creatine is one of the most popular array of supplements in the sport and fitness world – and there are many benefits for those who decide to include it in their supplement regimen.
What is Creatine?
Creatine is a nitrogenous organic acid that is produced in the human body from the three amino acids “ arginine, glycine, and methionine, which are found in animal protein “¦or consumed separately in powdered form.
Benefits of Creatine for Athletes
Creatine is known as the most effective and widely used sport supplement on a global scale. Creatine can produce many benefits for athletes of different types “ these include strength enhancement, enhanced recovery from workouts, increased energy output, and speed of training recovery.
The clinical evidence is overwhelmingly positive for men and women who supplement with creatine “ with few side effects.
Creatine supplements can benefit bodybuilders by increasing muscle fullness, strength, and enhancing muscle fiber recruitment. This results in quicker recovery from workouts as muscles contain more ATP, an energy source that lets muscles contract.
Older athletes, dieters, and vegetarians will find a great deal of benefit from supplementing with creatine “ all of these groups of people may not be able to judge the results of their diets or training correctly, but with creatine, they’ll see an increase in muscular power, endurance, and overall mood.
Bodybuilders still make the most practical and effective use of creatine. Because creatine is basically a supplement for performance enhancement, bodybuilders can leverage the energy enhancing benefits of creatine to help them train harder and longer. This is also beneficial for bodybuilders who want to lose weight as it reduces their glucose levels “ something that can help with insulin sensitivity and fat loss.
One of the biggest downsides to using creatine for bodybuilding is the pain associated with it. Some people may find it painful to swallow large doses of creatine, which can lead to them backing off on their supplements.
Can creatine cause cancer?
Creatine supplements provide energy for brief, high-intensity workouts. They are sold with many athletes swearing by them – although new research has led some to question their safety.<sup>1</sup>
Created from amino acids found in meat, creatine supplements are usually composed of creatine mono-hydrate, a manmade form of creatine. Supplement labels often claim extra potency or higher purity. Creatine is also sold in powder form, as are combination products with amino acids arginine, methionine, and guanidinoproprionic acid (GPA).
Researchers believe that creatine supplementation can improve performance in repeated bouts of brief, high-intensity exercise, like sprinting and weight lifting. The combination of the three amino acids is supposed to reduce recovery time between workouts. Although many athletes claim that Creatine helps them perform better, few studies have actually supported those claims.
Creatine is generally considered safe. There are no known adverse effects. We do not recommend using any supplements without your doctor’s approval.
Since creatine is absorbed directly into the muscles, it can cause muscle cramping and water weight gain in some people.<sup>2</sup> The bulk of the side effects reported come from long-term use, with acute creatine disturbance being rare. Creatine supplements do have side effects, and can be used safely by most people.
Creatine Can Be Converted into a Type of Steroid
Creatine contains nitrogen, which is turned into a substance called creatinine when the creatine is metabolized.
Creatinewas first isolated in 1785. It was originally used to treat urinary diseases. Early in the 20th century, researchers discovered that there were high levels of creatinewithin muscles, and that a similar chemical was present in the liver. Since then, the reactions in the body that produce creatinewere investigated by scientists. In the 1970s, a manmade form of creatine was patented.
Most of the scientific community considers common creatine supplementation safe. There is, however, a small but vociferous group of scientists who insist that long-term creatine use is linked to the development of several types of diseases, especially in the kidneys. Others have suggested that excess creatine usage may lead to the formation of a type of liver tumor.
Creatine Myths, Misinformation and Facts
Creatine is a cost-effective supplement that can offer a plethora of benefits to the bodybuilder, weightlifter or any other athlete who puts training before good food and rest. What some may not know is that a lot of the research and statements regarding creatine use are either factually wrong or highly misleading.
There seems to be a lot of confusion when it comes to creatine, and whether or not it’s safe and if it works. As a media advisory, a lot of misinformation and misunderstanding comes from the use of the word "creatine." You’ll see the use of the word in categories like sports beverages, bodybuilding supplements and even weight loss supplements.
One product may be using creatine as an expensive marketing strategy to make you think it’s better than the rest, and other may just be a supplement with traces of creatine in it. The bottom line is that a lot of the research on creatine use can be misleading, and you’ll want to pay close attention.
Before we dive into the world of creatine, here are some of the miscommunication and misinformation you should be aware of, including the facts that are sometimes overlooked.
Creatine Supplementation – Benefits:
Creatine could be the most effective supplement available for increasing physical performance in high-intensity exercise. If you're a bodybuilder or athlete you need to learn the facts and find out how creatine supplementation could benefit you!
The following are some of the most noteworthy benefits of creatine supplementation:
- Creatine can increase energy levels
- Creatine can increase power and strength
- Creatine can significantly boost brain power and cognitive function
- Creatine can help boost your immunity
- Creatine can speed up fat loss
- Creatine can prevent muscle cramps and soreness
- Creatine can boost growth hormone levels
- Creatine can help increase your muscle mass
- Creatine can improve glycogen storage in muscles
- Creatine can help improve cholesterol levels
- Creatine can help reduce aging and cell damage
Lets go over these benefits in more detail.
Creatine and Energy
As a supplement, creatine is known for improving the power and strength of your muscle contractions. However, one thing that most people don’t know about creatine is that it can also be incredibly effective at improving your energy levels.
Is creatine a steroid?
Creatine is not a steroid, it is a non-hormonal, naturally occurring substance that helps the body produce Adenosine Triphosphate (ATP) for extra energy, which is most accessible for short high-intensity bursts of energy like sprinting or weightlifting. There is some concern about side effects such as dehydration and muscle cramping. The good news is that these side effects can be greatly diminished when using the right creatine supplements (see below).
What Is Creatine?
Creatine is one of the most popular supplements that helps improve the body's ability to maintain ATP (adenosine triphosphate) levels in the body.
Creatine is also found in small amounts in fruits, vegetables, and meat. The body's ability to produce creatine diminishes as we age. Some high intensity sports can also deplete the body's natural creatine production.
The benefit of using creatine supplements is gaining approximately 15 to 20% more energy using creatine supplements when compared to not using any creatine supplements.
What Should I Look for in a Creatine Supplement?
The best creatine to buy will have the following three characteristics; pure, micronized, and patented.
Creatine is one of the most heavily researched and widely used sports supplements. You should look for a reputable brand with a proven track record. Megadoses of creatine are unsafe and should be avoided. Your supplement should have a label that says, "Pure creatine monohydrate."
Micronized creatine is a finer powder than regular creatine. This powder is easier to dissolve, so it maximizes the amount of creatine you can get in every scoop. One tablespoon of micronized creatine equals approximately 5 grams of creatine monohydrate.
Look for a patented creatine supplement. This is the only way to be absolutely sure that you're getting pure creatine monohydrate.
Getting the right dose is very important, and the only way to ensure the dosing is right is by using a patented creatine product. Patented creatine has undergone strict research to ensure accuracy. Plus, it protects you from potential lawsuits against under-dosing supplements.
Many non-patented products either under-dose or over-dose, or spike the levels of heavy metals and impurities in the creatine. That being said, many great creatine products are not patented, such as the Body Fortress Creatine, which is an excellent and affordable alternative.
Can I take creatine and drink alcohol, is it safe?
Yes, you can take creatine and alcohol is safe. Creatine supplements are completely different from alcoholic beverages, where alcohol is a sedative and makes it hard on the body to function while creatine is a stimulant that gives you an energy boost to make your body stronger and faster.
The two should not be mixed together because it will work against each other. Drinking alcohol dehydrates your body and will reduce the absorption of creatine supplements, and in turn, your body will take longer to absorb the creatine supplement.
Most Effective Creatine Supplement Brand?
Optimum Nutrition is the most popular and effective brand out there. It has a form of creatine called creatine HCl, which is the most appropriate form of creatine to absorb efficiently.
Optimum Nutrition is also the most trusted brand since it has been in business for over 30 years. There is no question on the effectiveness of the supplement. This brand also has the highest rate of positive feedback from users.
Can I take creatine with protein powder?
Yes, they are safe to take with protein powder. If you are using protein powder as a meal replacement and as your daily source of protein, then you will want to take creatine supplements to boost your daily intake of protein.
Creatine is also a form of protein, so you can mix the protein powder with the creatine supplements as well.
If you are just doing the protein powder for weight loss, then you should stick with just the protein powder to help you stay away from putting on fat.
I mixed creatine with protein powder and it has thickened. Is this normal?
This is normal. It is a mixture of creatine and protein powder.
Can I take creatine caffeine?
Yes, you can take creatine and caffeine together.
Mixing caffeine and creatine is recommended if you want to stack the two together in order to maximize its effects. The reason behind mixing these two is that caffeine basically provides what creatine does. The difference is that creatine provides a benefit over a longer period of time than what caffeine does.
Creatine is a supplement that is best taken before or after working out in order to take full effect. Instead of having supplements separately, stack the two together to create an instant effect.
Creatine and caffeine was one of the most popular cult combinations of the 90s with the company Body Fortress. In the end, creatine does not work best when taken with caffeine since it does not maximize its effects.
Are there people who do not respond to creatine supplementation?
You've likely heard the claim that "90% of people respond to creatine supplementation." And while this statistic has long been quoted by creatine proponents, there is no study showing that creatine supplementation is effective in 90% of people.
It's likely that this statistic was derived from an analysis of studies that included only subjects with relatively low baseline levels of muscle creatine. These studies found that 90% of study participants with low muscle creatine responded to creatine supplementation in a statistically significant manner.
If You Don't Respond to Creatine Supplementation, Does that Mean that You Won't Gain Any Benefits from It?
Since it hasn't been proven that 90% of people respond to creatine supplementation, it's impossible to be sure that 90% of people will get any benefits from it. Certainly, if you don't respond the first time you try using creatine, you might want to consider trying it again in the future. Be aware that it may take several trials before you finally see any benefits.
On the other hand, creatine does provide many other benefits besides adding muscle mass, so even if you don't see dramatic gains from using it, there are plenty of other reasons to use it. If your goal is simply to increase your muscle mass, you may have better results taking a product specifically designed to increase your anabolic state.
If I Don't Respond to Creatine Supplementation, How Do I Know What Will Work for Me?
For starters, it's important to note that creatine supplementation can be beneficial to men and women alike, even though nearly all the research on creatine supplementation has been conducted on young men. It's also important to note that most people won't see benefits unless they've also worked hard to make sure that they're maintaining a healthy diet throughout their creatine supplementation.
The good news is that it's possible to find a creatine supplement that works for you, regardless of your sex or your current state of nutrition. The key to finding the right creatine supplement is to experiment with a variety of different products and see what effect they have on you.
It's interesting to note that long-term strength training seems to be more effective at increasing muscle mass than short-term training. In other words, the longer you can wait to see benefits from creatine supplementation, the more effective it may be.
Think Outside the Muscle: Creatine’s “Other” Benefits
Creatine is not just a supplement to increase athletic performance. In addition to being a popular muscle-building supplement, creatine holds several health benefits for those who want to improve strength and power output.
Let’s explore some of the effects that creatine can have throughout the body:
Given that creatine is present in the muscle, it should come as no surprise that it affects the brain. A study of 119 adult participants with age-related cognitive decline found that those who supplemented their diet with 6.4 grams of creatine each day had significant improvement in memory, reaction time, and overall mental performance compared to the control group.
The researchers theorize that these performance boosts come from improved cellular energy production in the brain.
Increase Muscle Mass
Creatine supplements are notorious for their ability to improve muscle strength and size. It’s an important component of cell metabolism, especially in muscle cells.
The reason you’re offered 1,000 grams of creatine when you buy a tub is because studies have shown that thousands of milligrams of creatine are needed to increase the capacity of your muscles.
The best way to take creatine is with plenty of water right after a workout, when the opportunity is greatest to increase the amount of creatine in your muscles.
The Anti-Inflammatory Action
The first sign most people notice of developing joint problems is inflammation in the affected area. This means that you may not even know you’re losing quality of life due to pain from arthritis or tendonitis.
Other than the predictable placebo effect, it’s unknown why creatine has a positive effect on reducing joint pain, but we can speculate that it might be the result of the anti-oxidant action that many supplements in this family have.
Improved Sleeping Habits
Muscle repair and growth take place while you sleep, so if your sleep quality is compromised, so is your ability to gain muscle and lose fat.
A study of 50 men with recurring shoulder pain found that creatine supplementation helped manage the pain by improving how well they slept. The men in the study improved their sleep by reducing pain medications and experiencing fewer restless nights.
Creatine has Neuro-protective and cardio-protective properties
Two meta-analyses define creatine as a potential protective agent from neurodegeneration in the middle-aged population.[1,2] There are several mechanisms of creatine that help with neuroprotection. These include antioxidant and anti-inflammatory role of creatine, as well as enhanced cellular membrane stability. Low energy consumption also results in anti-apoptotic effects, which further protect against neurodegeneration. Meta-analyses confirm preventative effects against age-associated memory loss and aging neurodegenerative disorders.
Creatine has been shown to reduce cardiovascular disease and injury risk. Studies have shown that creatine supplements exist as a cardio-protective agent in conditions of elevated stress and cytoskeleton damage. Creatine's ability to increase the expression of heat shock proteins greatly enhances the cell's ability to resist stress-induced apoptosis via regulating the cell cycle and suppressing tumor necrosis factor (TNF). Most of the effects of creatine are through enabling the high expression of ATPase activities as most of the energy in human cells is associated with the ATPase system. These efforts are possible as creatine is a more efficient energy reservoir for the cell, able to increase ATP content by 10- to 30-fold. This increase is associated with preventing overproduction of reactive oxygen species (ROS), which is a main feature of higher stress levels and physical activity. Creatine has been noted to boost muscle function by 31% when 1,200mg was ingested for 90 days. Interestingly, vegetarians shown a 5-13% increase in performance of creatine levels as opposed to non-vegetarians. The increase was shown to only be a trend for muscle function rather than overall performance. A study done on the amount of weight gain, body fat composition, and bone mass in teenage athletes consuming creatine was carried out over 12 weeks. In this study, athletes were randomly divided into groups, each of which were fed a different supplementation of creatine. The results? The placebo group had a zero-change in bone mass and body fat. The second group of youth saw an increase of body fat composition by 1.7% and 0.7% increase in bone mineral density, while the third group had the same body composition decline as the placebo group, despite the fact that they supplemented with creatine. The last group was given a high dose of creatine, and they saw a rise in bone mineral density by more than 4% and body composition decline of 1.1%.
One thing that you may not know about creatine is that it can be a very effective treatment for depression, as well as other mood disorders. It’s not a cure-all, but it may reenergize you and make you feel like yourself again.
One study from the journal of Pharmacology Biochemistry and Behavior examined more than 700 participants and found that people with anxiety or depression had significantly lower creatinine levels than people without these disorders.
The researchers also found that participants who were taking antidepressants or anti-anxiety medication also had lower levels of creatinine.
Gut Health and Creatine
Another interesting way in which creatine can help you get healthier is by improving your gut health. This might sound odd, but there’s actually a very good reason why gut health and creatine are connected.
When you look at the inner workings of your digestive system, it’s clear why creatine is a perfect supplement for everyone. The numerous amino acids that it contains interact with the various cells and systems that make up your digestive system, making it easier to repair and maintain the health of your gut.
A study from the journal of Gastroenterology found that oral creatine could improve the symptoms of IBS, a common problem caused by imbalanced gut motility.
Use It for Neurodegenerative Diseases
As you’ve probably guessed, creatine is great for your brain. It’s beneficial for both people who have neurodegenerative disorders and people who don’t yet show symptoms of any brain disorder. While the extra mental energy that comes with taking creatine will be the main appeal for most users, it’s also useful in many ways.
One study from the journal of the American Academy of Neurology examined the therapeutic value of creatine for neurodegenerative diseases.
The researchers found that creatine helped to reduce the symptoms of brain disorders like Huntington’s disease, Parkinson’s disease, and neuropathy.
In addition, creatine also slowed down a few different types of neurodegenerative diseases by helping to manage brain-specific amino acids.
Helps You Avoid Dysbiosis
In order for your body to properly digest and absorb food, it needs to function as an autonomous, interconnected system.
Creatine may increase Growth Hormone and IFG-1
The growth hormone IGF-1, or insulin-like growth factor, is naturally secreted by the liver and helps with muscle synthesis, recovery, and growth.
In one study, creatine supplementation was able to increase the body's natural production of GH by as much as 20%, thanks to higher IGF-1 levels.
Another study shows that creatine supplementation increased IGF-1 levels by over 70% in just three weeks.
Creatine Affects Cellular Respiration
This is a pretty esoteric benefit, but a good one if you like the details. Basically, creatine helps your muscles generate a greater amount of energy with less oxygen consumption. Working out in the fasted state also decreases oxygen consumption, but it diminishes a bit as exercise continues.
This allows your muscle fibers to function at their maximum potential throughout your workout routine, saving you precious time and effort.
Sure, you could probably find something better to do with your time than read why creatine is good.
But, if you care about your health and want to know all you can about supplements and training, this is a great read!
The takeaway: Creatine supplementation increases the production of IGF-1, which is a potent anabolic, muscle-building hormone. IGF-1 is also associated with anti-aging.
While the initial studies were conducted on mice, human studies have also shown creatine supplementation increases growth hormone and IGF-1 levels as well.
What Type of Creatine Is Best?
There are several types of creatine, and each one has its own benefits.
Creatine monohydrate is by far the most popular in the world of fitness because of its unmatched absorption rate and powerful results.
While it is the most popular, it is not the most powerful.
Creatine HCL is a form of natural creatine with a more water-soluble compound that is said to be better in terms of bio-availability (how much gets inside of you).
Your body mostly absorbs supplements through the small intestine, and the stomach is where most of the water-soluble vitamins and nutrients are absorbed. Since creatine HCL is "hydrolyzed," this means it is broken down into smaller units for easier digestion and absorption.
While this form of creatine has not been extensively studied, studies with rats have shown it to be more effective at increasing creatine levels in the muscle compared to creatine monohydrate.
Cognition (Vegetarians) Creatine in vegetarians
Is found in the form of phosphocreatine and can get stored in the muscles and the brain.
Creatine has been part of mental activity research for several years. In a 2002 study conducted at the L.D.C. research institute, in Italy, creatine was used to treat Alzheimer’s disease. The result was positive and showed an improvement in the cognitive function of the patients . In a 2006 study, creatine was evaluated against vitamin E and the omega-3 fatty acid docosahexaenoic acid in the treatment of mild cognitive impairment (MCI). The study found that after three months of treatment, patients who used creatine showed significant improvements in the test of cognitive abilities than the other two groups . Patients who suffered with a significant cognitive impairment (SCI) due to the disease had also showed improvement in terms of cognition when using creatine . In a 2010 study conducted in the Philippines for 6 weeks, the participants taking creatine showed significant improvement in tests assessing the overall cognition of the SCI population . Based on several studies, creatine supplementation in vegetarians appears to have significant effects in improving cognitive performance. [16-18].
How to Choose the Right Flow
There are many different schools of thought and different opinions among seasoned lifters and fitness professionals when it comes to figuring out the right progression between intensity and volume. Many people will tell you that if you want to gain a lot of muscle mass, then you should be focusing on lifting heavier weights over time, with shorter rest periods between sets.
Others will say that for gaining muscle mass, you need to be resting a lot of days between workouts in order to provide the body with an ample opportunity to recover from the workout, so that it has the energy to grow and repair when given adequate nutrition.
There is no right answer. That’s because everyone is different.
If you take a look at the One Condition workout, you’ll see there are going to be some days where the volume is higher than the intensity. On those days, you’re essentially exercising for workout recovery, rather than for building your muscles.
Pros and Cons of the Different types of Creatine
There are several types of Creatine that you can take that we will get into this section a deeper level. They each have their own pros and cons that are going to be different for different people so we wanted to highlight the most common ones to help you make up your mind of which you think is best.
Creatine monohydrate is the most popular form of creatine. The reason creatine monohydrate is still the most popular among athletes is due to its tried and true reputation as an effective supplement.
Is also very cheap, easy to find, and there are no harmful side effects.
The downside is that creatine monohydrate may cause some intestinal discomfort, especially in higher doses. It is also the least bioavailable form of creatine available and requires the most amount of time to become effective.
It is smoother and has spread easier through the market without command over 80% of the creatine supplements available today.
While it is definitely cheaper than micronized creatine, it has been shown to only increase muscle creatine stores in response to endurance exercises.
Running, weight training, and especially team sports will have excess creatine left over in your system which can result in some side effects. These side effects include stomach cramps, diarrhea, dehydration, and increased body weight.
Creatine Ethyl Ester (CEE) (AKA Liquid Creatine)
This is one of the newest forms of creatine available. It is an ester version of creatine which makes it more bioavailable. This means that it is absorbed into your body quicker and more easily.
It is the most expensive form of creatine yet to hit the market and is only going to be beneficial for muscle stamina and recovery.
Creatine-Glutamine Complex (AKA Kre-Alkalyn)
This is one of the newest and most expensive forms of creatine to hit the market. It is also one of the most beneficial for strength and muscle recovery. This is due to the way that it keeps your muscles alkaline, which is necessary for some of the most important muscle recovery processes.
It also doesn’t have any of the usual side effects associated with creatine supplementation.
What is the best form of creatine?
Creatine is one of the best supplements on the market right now and it can help you every step of the way.
It is a naturally occurring compound in the body that helps to supply energy to all cells in the body during when performing intense activities.
Research has shown that this compound is especially beneficial to athletes since it has been proven to enhance strength, energy, and lean muscle, allowing for a larger and stronger physique faster.
What Is Creatine?
Creatine is a stable compound that can be found naturally in humans. Creatine is mainly used for energy in the muscles of our body and is basically a combination of 3 amino acids: glycine, arginine, and methionine.
It is not to be confused with creatinine, which is a waste product of creatine and is found in the blood.
This compound works with the compounds that are found in your body, offering additional energy to the muscles as needed.
How Is Creatine Good for Athletes?
Your body produces Creatine during the process of converting amino acids into energy, which is good, but not enough.
That is because it is known that muscles have the ability to generate energy when stressed, but the production is not enough when a person is working out hard.
The best way to make sure that your body produces enough energy is to help it to spike some extra creatine into the bloodstream to help provide that needed energy.
What Are the Benefits of Creatine?
In addition to boosting energy during intense workouts, there are 3 other benefits of this compound:
Increase in Strength
Creatine is good for boosting energy that muscles need to fight fatigue during the exercise.
Studies have shown that your ability to gain weight is based on how fast your cells divide to help either build up the muscle or create new cells.
Increase in Lean Muscle
Creatine helps to fight fatigue during your workout and that means that you can lift heavier weights for longer periods of time.
This means a greater increase in lean muscle mass, which in return means that you are building more calorie-burning muscle.
Increase in Muscle Recovery
Creatine is also good for increasing muscle recovery after a workout.
One study showed that the compound helps to reduce muscle soreness after an intense workout.
(CP) is a storage form of high energy phosphates in the body. It acts as a reservoir for immediate metabolic energy by donating its phosphate bond to ADP to regenerate ATP.
Creatine plays a role in supplying energy to all of the muscles in your body and especially to muscles that need a burst of energy such as those used in weightlifting.
Supplemental creatine can increase the levels of creatine in the body to significantly improve performance in high-intensity anaerobic activities such as weight lifting.
Creatine that is ingested is converted into creatinine in the liver.
Creatine is a nitrogenous organic acid that helps supply energy to all body cells especially muscle. It is derived from the amino acids arginine, glycine, and methionine.
Most aerobic organisms use adenosine triphosphate (ATP) to transfer energy to muscles, but some microorganisms, such as protozoa, also use inorganic phosphate.
Creatine is not made by the body and must be ingested through food or supplements.
Creatine can be found in a wide variety of foods such as red meats, poultry, fish, and dairy products. A significant quantity of creatine is also in salmon and cod.
Creatine has long been used with great success by Olympians and professional and collegiate athletes.
Creatine is one of the only supplements that has been proven over and over again to boost athletic performance.
Creatine plays an important role in the body by assisting in the proper development of the central nervous system.
The most popular form of supplemental creatine is creatine monohydrate. It is the most researched version of creatine.
Creatine supplementation can lead to weight gain in some people. If you take creatine monohydrate, make sure that you drink lots of water.
There are some studies into the benefits of using creatine in treating such conditions as muscular dystrophies, congestive heart failure, cancer, AIDS wasting syndrome, and muscular sclerosis (Kreider).
Scientists believe that the primary mechanism of creatine is due to its ability to boost the pool of phosphocreatine in muscle, but not necessarily by increasing the amount of creatine phosphate per se.
X-ray crystallography identified the molecular structure of creatine.
Among the many supplements available for athletes, is the one that most people know simply as “Creatine”.
Creatine has been around for years and has been used by bodybuilders and athletes to gain muscle, strength, and improve recovery times in between workouts.
Creatine is a nitrogenous organic acid that has the ability to revive the ATP phosphate in the body which become depleted during the muscle contraction process.
Creatine itself has become one of the most talked about performance enhancers for athletes. It is also one of the most well-researched supplements in the health and fitness industry.
When Creatine was initially introduced, it was accepted as a safe and effective means of improving muscle performance in athletes.
Since then, there has been a lot of research into its effectiveness and the many benefits it has shown for muscle building.
Creatine was used in the 1920s by track athletes in order to improve their sprint times. At this time, athletes and trainers were using a vegetable protein that was thought to reduce lactic acid levels, which caused pain in muscles witnessed in fatigue.
For a long time, there was no evidence to prove this; it was simple speculation. Experiments were conducted in the 1920s on the use of Creatine, which led to a 30% improvement in both the 100 and 400 meter sprints.
By the 1970s, creatine had been banned in most athletic competitions. Testers began to note an increase in strength that was directly tied to Creatine use.
The International Olympic Committee (IOC) found Creatine to be a form of doping in their 1987 World Anti-doping Code and recommended all sports ban Creatine because it was believed to increase performance.
After years of research, Creatine has been accepted as a supplement that, when used appropriately, can actually improve performance. In fact, several studies in the early 1990s showed that Creatine is not a doping substance.
Since then, it has been used in combination with other supplements to improve performance as an alternative to banned substances.
In order for Creatine to be effective, it must be taken regularly, and should be used in conjunction with exercise.
The common dose of Creatine is 3 to 5 g taken 5 to 7 days per week. This is a long term supplement, which means you need to be on it for several months to see any significant results.
Creatine keeps your muscles working, fuels your brains and boomers can turn their health and bodies around with this effective supplement.
Creatine is an amino acid that supplies energy to cells throughout our bodies and is stored in the muscles. This compound is created by our bodies, but it can also be consumed through food and supplements.
Creatine is not a steroid. It comes from the word creatinine, which is formed from the Latin word creare, meaning to create. This compound is naturally synthesized in the human body from three amino acids; glycine, arginine, and methionine.
Creatine is one of the most popular supplements among athletes and nutrition advisers, and for good reason. It is found in animal products and has been shown to help build lean muscle mass and improve overall health. It restores ATP, the energy currency of the body.
Creatine is most commonly used by athletes as a non-hormonal performance enhancer. This is because it creates an energy reserve in the form of adenosine tri-phosphate (ATP) that can be accessed for quick and short-term energy needs. It helps increase your endurance and strength capacity, especially at the end of competition.
What Athletes Can Expect First, when you take creatine, you will notice a slight weight gain, as a person taking 3-5 grams of creatine per day can expect to gain approximately one pound in the first five days of use. After taking creatine for a few days, you may notice that your muscles appear more refreshed and well-rested. You will also notice increased endurance and strength. Studies show that when creatine is used by athletes that the body performs better in short term fast-twitch bursts, such as jumping and sprinting. This product is very popular among football players.
Creatine increases the energy capacity within the human body by improving the body's ability to rapidly generate energy through the process of ATP resynthesis. When an individual's ATP is fully generated, they can engage in sustained energy exerted over a long period of time, such as lifting weights or running sprints.
Within the mitochondria, creatine is further synthesized into phosphorylated forms that donate a phosphate group to the ATP to form ADP. The byproduct of this reaction is inorganic phosphate (PIP).
What is Creatine?
Creatine is one of the most popular bodybuilding supplements in the world because it has a wide range of benefits for not only bodybuilders, but also athletes.
Think of creatine as a supplement that allows you to rest and recover more efficiently. This results in increased muscle mass, enhanced sports performance, faster recovery, and the list goes on.
Creatine has been around for a long time, but consistently proven for over 20 years.
In fact, Cincotta & Balsom (2015) published a systematic review and meta-analysis of over 40 studies to date that confirm the positive effects of creatine supplementation on muscular performance.
If you’re interested in becoming bigger, faster, stronger, and maximizing your performance, then creatine may be worth a try.
What Is Creatine?
Creatine is a naturally occurring compound that becomes stored in your body’s muscles, primarily in the form of phosphocreatine (PCr).
In your bloodstream, there’s approximately 125 grams of creatine stored in your muscles, but you only have a small amount of creatine in your blood.
The vast majority of the creatine in your body is stored inside your muscles, with very little serum (1).
Your main source of creatine comes from your diet. You only consume 5 grams of creatine a day via your diet, although this number may be higher if you’re doing heavy weight training and ingesting more food.
The remaining 95 grams of creatine are synthesized from the amino acids glycine, arginine, and methionine, which means that your body only sources 35 grams from your diet.
Creatine is a primary component of phosphagen. When you’re involved in a high intensity workout that raises your body’s need for energy, phosphocreatine transforms into ATP (adenosine triphosphate), a type of chemical energy your cells use for fuel.
The primary benefit of supplementing with creatine is that you can hold more energy in your muscles, which means that you’re able to work out harder, longer, and recover more efficiently.
How Does Creatine Work?
Creatine works by increasing the availability of cellular energy.
As mentioned earlier, creatine combines with the amino acids glycine, arginine, and methionine to produce phosphocreatine.
Buffered Creatine – Kre Alkyn
Creatine + Magnesium Creatine is a supplement that is well-known. It is an organic acid that is produced naturally in the body, mostly in the kidneys and liver. Creatine is then transported to your skeletal muscles, where it is stored before being converted into creatinine, which is an amino acid that helps to supply energy for muscle contraction, allowing you to move. Creatine is naturally produced in the body, but it is also available as a dietary supplement in the form of pure creatine monohydrate. It is the most versatile product of the modern fitness industry and can be found in most other products on the current market. Three types of creatine are available today: creatine ethyl ester, buffered creatine, and Kre Alkyn Creatine + Magnesium Creatine.
Basic Information on Creatine
Creatine has been one of the most well-studied supplements in recent years and the results of different studies are starting to emerge. This study, conducted by the newly developed Center for Applied Health Sciences, can help get you started on learning everything you need to know about creatine.
Creatine was first made in 1832 by French scientist Michel-Eugene Chevreul, but scientists kept ignoring it until the middle of the 20th century when creatine was mentioned in the Journal of Biological Chemistry.
In the 60s and 70s, several researchers performed studies to determine the role of creatine in our body. However, it was only after the invention of a new imaging technology, magnetic resonance imaging (MRI), that scientists started to discuss the role of creatine in our body. Unfortunately, there are still a lot of misunderstandings about creatine, so we decided to dispel the most common misconceptions about this health supplement.
Creatine is produced naturally in the liver, the brain, the pancreas, the kidneys, and the testes and is involved in the energy production, but also in that of the skeletal muscles and the brain.
The primary source of creatine in our body is the meat we eat. The highest natural source of creatine can be found in the skeletal muscles of meat such as beef, mutton, and veal, but the amounts of creatine in fresh meat depend on factors such as the animal’s diet, age, and even sex of the animal.
Facts, benefits, and cautions
Creatine is a naturally-occurring nitrogen-based compound. It is found in people and in many common foods, such as:
- Red meats
- Fish and fish products
- Organ meats
- Whey protein
The recommended daily intake of creatine is based around 0.3g for every kilogram of body weight.
How Does Creatine Work?
Creatine functions by increasing the amount of energy which can be produced anaerobically, or in short bursts of energy for a short time.
Creatine functions by increasing the amount of energy which can be produced anaerobically, or in short bursts of energy for a short time. To perform anaerobically, the body uses phosphocreatine, which is a compound that binds creatine to a phosphate molecule. Creatine works by turning to phosphocreatine while your body uses energy, then it converts back.
What Are the Benefits of Creatine?
Following is an outline of the main health and fitness benefits of creatine:
Creatine increases physical performance in high-intensity short-term exercises, such as weight-lifting, sprints and football.
Creatine can help build strong bones and muscles.
Creatine can help with mental clarity.
Creatine can improve athletic performance, by increasing strength, decreasing recovery times, heightening stamina and endurance, and delaying the onset of muscle fatigue.
Creatine can also help with weight loss, by encouraging the body to build lean muscle mass instead of storing fat.
New research suggests that creatine can also help improve the health of patients who suffer from chronic kidney disease, heart disease, or diabetes, by preventing or reducing oxidative cell damage.
The most effective method of supplementation for athletes is for them to combine creatine monohydrate with a high-performance carbohydrate product. The carbohydrates help to prevent the kidneys from becoming overloaded with excess creatine from the body.
Athletes and bodybuilders often use creatine as part of a training and diet regimen to gain bulk. It is suggested that users combine creatine with a high-protein diet, or take a protein supplement.
How Effective Is Creatine? a Look at the Facts
Creatine is said to be safe for most people, as side effects are mild and temporary.
Creatine hydrochloride – creatine hcl
Creatine is a very popular supplement beloved by athletes across the globe. While you may know what creatine is, you may be unaware of what it does and how it can help you.
Put simply, creatine is a molecule which is produced by your liver and kidneys. It is a component of muscle cells and a source of energy for the cells. Your muscles store creatine in the form of creatine phosphate, along with ATP and phosphocreatine.
This is where creatine comes in. As part of your diet, you can increase the amount of creatine in your muscle cells, boosting your muscle strength and size, alongside increasing your stamina.
To do this, you take creatine pills, via powder, capsule or liquid. All three forms of creatine are effective, although some athletes may find water soluble creatine easier to reap the rewards with.
Once ingested, creatine passes the digestive system and reaches the blood stream.
Once in the bloodstream, it diffuses into muscle tissue. Here it can be removed from the muscle cells when needed or can be taken from any form of supplement. This interchanges with existing ATP stores and tissue creatine which can help your muscles to last longer.
As a result of this response, an athlete can increase the amount of work they can do by delaying the onset of fatigue caused by muscles experiencing low oxygen levels. Put simply, a runner can run for longer and harder rather than give in sooner.
This is the central reason many athletes use creatine. Being able to run harder and for longer can make a world of difference to an athlete who’s trying to get to the point of competitive. The ability to push yourself to your limit and beyond is what sets the average athlete apart from the elite.
This is not to say that creatine doesn’t have any other roles. It has been proven that creatine can help with a nootropic effect in the brain. While it’s not the only effective nootropic, many think that creatine is the best option on the market.
This is down to its simplicity and how well it works. Unlike many nootropics, creatine is incredibly easy to use … all you have to do is take your creatine pills every day, and that’s it.
There’s no having to change your diet to alter your brain chemistry, and there are no complex routines to learn and follow.
Creatine is an amino acid that is naturally produced by the body and found abundantly in high-protein foods like red meat. It’s also synthetically made, however, and used as a source of energy in muscle tissue.
Scientists didn’t discover the benefits of creatine until the late 20th century. Since then, it’s become popular among athletes and bodybuilders for its ability to increase performance and muscle mass.
There are two main forms of creatine: creatine monohydrate and creatine citrate. Creatine monohydrate is the most popular form on the market, but the lesser-known creatine citrate may be more efficient for you.
Here are more details on how creatine citrate works and its unique benefits.
Difference between Creatine Monohydrate and Creatine Citrate
There are two main differences between the two forms of creatine: size and solubility.
Creatine monohydrate is larger than creatine citrate. This is because it’s composed of one molecule of creatine and one molecule of water.
Creatine citrate, on the other hand, contains one molecule of creatine and one molecule of citric acid.
While both forms are effective at delivering creatine to your muscles, the benefits of creatine citrate are more immediate. Since the size is smaller, creatine citrate breaks down faster and is more readily absorbed by your body.
This makes creatine citrate more efficient than creatine monohydrate.
Benefits of Creatine Citrate
In addition to be more quickly absorbed, creatine citrate has a number of additional benefits for athletes.
Creatine Citrate Compared to Creatine Monohydrate
The most significant difference between the two types of creatine is the solubility.
As we mentioned, creatine citrate is more quickly absorbed than creatine monohydrate. This means that you get the nutrients from creatine citrate almost immediately. Studies have shown that its nutrients are used to build muscle almost immediately.
Creatine citrate also has a longer shelf life. Since creatines do have a shelf life, this is especially important.
Creatine monohydrate requires you to consume more water, which can be a problem for athletes who want to cut weight for their competition or clients who want to get lean while adding muscle. Since creatine citrate is water-soluble, you can take it without concern for extra hydration.
What is Creatine?
Before we dig into the detail of Creatine Monohydrate vs Creatine Malate it’s important we cover the basics of Creatine and why it may be something you need in your supplementation.
Creatine is an amino acid (composed of carbon, oxygen, hydrogen, and nitrogen) found mostly in your skeletal muscles, and to a lesser extent in your heart muscles and other organs. It is produced naturally by your body with the simplest and most common form of creatine being Creatine Monohydrate.
Creatine is also manufactured industrially by fermenting certain types of fungi and is also available for purchase as a supplement in most countries.
Why You Want Creatine
What is exactly is Creatine?
Well, there are many opinions on this topic. However, the aim of this article is to give you the information and knowledge to make your own decision.
Firstly, Creatine is not a steroid as is commonly believed and doesn’t have all the effects of steroids. Creatine really does assist in building lean muscle mass and increasing your performance in the gym.
Creatine only has a small amount of the same potential side-effects as steroids including hair loss, acne, and breast enlargement in men. These side effects are reversible upon stopping the use of creatine.
As I said, in this article we are going to focus on the difference between Creatine Monohydrate and Creatine Malate. You should already understand what Creatine is but just in case here’s a quick summary.
Creatine is produced naturally by the body, where it helps supply energy to all cells in the body especially muscle cells. When you ingest creatine, your body can either use it immediately or store it for future use.
What is Creatine Monohydrate?
Creatine Monohydrate is the original form of creatine and is the most common form of creatine available to you from bodybuilding supplements.
Creatine monohydrate is naturally occurring in foods such as meat and fish. However, the amount found in food is nowhere near enough to maximise your performance.
If you are looking to add extra creatine to your diet then you would need to find the right creatine supplement. Creatine monohydrate is the cheapest form of creatine you can buy online.
Why Creatine Monohydrate?
Creatine ethyl ester
Is the new form of creatine that's said to be faster and stronger than creatine monohydrate. Should you use it? Are the rumors true? How does it work?
Let's talk about everything you need to know about this hot new research chemical.
What Is Creatine?
Creatine is a natural substance your body produces when breaking down amino acids, most commonly found in meat. It's a powder that is formed from three amino acids; arginine, methionine and glycine.
Your body converts these amino acids into creatine by excreting it through your kidneys.
As we age, our body starts to produce less creatine naturally, making supplementation a good way to maintain maximum performance in your workouts and in your life.
Is Creatine Safe?
As long as you have no pre-existing kidney or liver issues, supplemental creatine is safe for most people.
While it may have some mild side effects when you take it, it's easy to find information that's ten years old that presents unsupported conclusions about its safety.
Creatine will not significantly harm your liver or kidneys as long as you are practicing moderation, with the most common side effects of creatine supplementation being weight gain, frequent urination, and bouts of diarrhea.
There is also no evidence that it can increase your risk of cancer or kidney or liver failure.
What It Does
Creatine is naturally produced in the liver, and stored in your muscles. It is broken down to produce a molecule called phosphocreatine, which is used to store an immediate energy source, similar to a battery. When called upon, creatine draws water into your muscles, which increases muscle cell volume, creating the appearance of a larger, harder muscle.
Test subjects who have been supplementing with creatine show increased performance when doing high-intensity, short bursts, or extended endurance training.
While many bodybuilders and athletes are quick to jump on a new supplement that can improve their performance, doctors have been slow to embrace creatine.
However, most medical professionals agree that creatine is safe and its mild side effects are offset by how it helps increase muscle mass.
Is Creatine Ethyl Ester Better than Monohydrate?
Monohydrate is the most common form of creatine used in the fitness world today, but it's slowly being replaced with creatine ethyl ester.
Preferred Supplements: Breakfast Wraps, Crunches & Upgrades
How To Boost Creatine: Get the Potency of Your Creatine Up (Studies)
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Creatine Hydrochloride: Better than Creatine Monohydrate?
Creatine: are You Buying It? Make the Connection (Studies)
Monohydrate or HCL: Which is Superior?
The most important factors to think about when buying creatine.
How to Spend money on Creatine: Get a Great Deal on Your Creatine
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How to Choose the Happiest and Healthiest Creatine
Creatine Confusion: Micronized, Monohydrate or Hydrochloride?
Creatine: What You need to Know
How to Pick the Right Creatine
Creatine and Creatine in Hydration: Very first Do No Harm
When chosing Creatine, these are the best Questions to ask yourself.
Creatine – The Good and Bad: Get the Scoop
Creatine and Muscle Growth
Testosterone is the hormone that's responsible for characterizing the male gender. It's responsible for developing your muscle mass and strength, in addition to defining your facial and sexual characteristics. Put simply, it's pretty much the king of all hormones!
Your body produces naturally occurring testosterone. However, you may benefit substantially from adding more to your body, regardless of age and natural levels!
Creatine is in no way a steroid, and has actually been proven to be very safe. Over the years, study after study has shown that it has no side effects on the body. It's not dangerous in the slightest.
However, what's even more encouraging is that creatine is able to speed up the muscle building process, allowing you to add a lot of strength and muscle, every week.
In fact, the same study found that even those male participants who remained sedentary (and didn't engage in any form of muscle building exercise) still experienced benefits from taking creatine. These benefits included, but weren't limited to:
A marked increase in lean muscle mass
A More Powerful Version of Creatine
Creatine is an important supplement essential for building strength, power and muscle. This is due to the fact that it is used as an energy source for muscle contractions. Moreover, it is involved in the production of ATP, a high-energy molecule used for short and intense energy such as that required by sprinters.
Creatine, however, needs to be broken down before it can be used. This is an energy-intensive process, meaning that this supplement can accelerate muscle regeneration and delay fatigue during workouts.
In such way, it is very popular with bodybuilders and athletes.
Besides, creatine is a naturally occurring compound. It can be found in the body, as well as in dietary sources such as red meat. In fact, the body synthesizes it from the amino acids glycine, arginine, and methionine.
The problem is that creatine is not present in high enough concentrations in the body to supply muscles with the required amounts of ATP. The only way to increase production is with supplements.
Creatine works by recycling ATP to produce further ATP. As a result, creatine supplements have consistently performed better than other supplements in scientific studies. In fact, a study carried out by the University of Connecticut states that creatine supplements are effective.
Creatine is an interesting compound since it has the ability to increase muscle mass and strength, even when combined with resistance training. Simply put, it can induce gains in muscle mass with no additional effort.
A study carried out on the effect of creatine on sprinters has led to some surprising results. The study found that even endurance athletes could benefit from this supplement.
What Creatine Is Best For and How to Use It?
Creatine is best for any athlete who wants to get the most out of their workout.
Simply put, it can improve performance in every aspect, from strength and power to agility and lasting energy. You can use it even if you engage in endurance training such as marathons or triathlons.
According to recent studies, the best ways to use creatine supplements are:
Oral consumption : Creatine can be ingested orally in the form of a powder or liquid. These supplements are suitable for vegans and vegetarians, however, they are not so easy on the stomach. Moreover, studies suggest that oral consumption may be less effective than intramuscular injection.
Top 15 Creatine Supplements & Best Creatine Monohydrate Reviews
Creatine for Athletes 101: Creatine Benefits You Need to Know
Creatine is a supplement that allows athletes to be stronger by providing the cells in muscles with extra cellular energy. Found naturally in the body, an additional supply of creatine through supplementation can help athletes of all kinds build (or maintain) a stronger, faster, and more powerful body. Creatine works by increasing the production of adenosine triphosphate (ATP), the chemical energy that powers the contraction of muscles. The benefits of creatine for athletes are widespread.
Creatine for Strength:
Strength athletes have been historically the largest consumers of creatine. Creatine supports the production of ATP, the power molecule that propels us in explosive movements like sprinting or jumping. By increasing our supply of ATP and the ability to rapidly remove it in order to power our muscles, creatine aids in building explosive strength. This benefit of creatine for athletes is why you’ll often see lifters with muscle bellies bigger than others, sometimes to comical proportions.
Creatine for Power:
Power is the ability to produce high forces quickly. More power means more speed. This is another reason why creatine is beneficial for a strength athlete. In addition to increasing the production of ATP which fuels high intensity activity, creatine also increases the ability to remove it. Because of this, creatine can aid in improved power output, leading to quicker sprint times, faster swim strokes, and a more explosive jump.
Creatine for Endurance:
Endurance athletes can benefit from creatine supplements as well. While the idea of sprinting with creatine may seem counterintuitive, the reality is that creatine improves the rate by which ATP is removed. This means that the increased energy available from creatine can power muscles for longer periods of time before fatigue sets in. Additionally, creatine also helps delay the onset of fatigue that comes from exercise.
Creatine for Recovery:
The higher supply of ATP that creatine provides can also help boost the rate at which your body recovers from intense exercise, also known as ATP recovery. Post-workout fatigue is often a result of lowered ATP levels. By increasing the body’s supply of ATP, you can drastically reduce the amount of downtime necessary for muscle recovery.
Creatine Monohydrate vs Creatine Anhydrous: Which is Best?
Cellucor Micronized Creatine Monohydrate Powder
Creatine is an essential energy source only to be found in animal foods. The benefits of creatine supplementation are numerous, for example, they they can increase muscular strength and power, resulting in a greater ability to move.
However, like many other nutrients, creatine levels deplete with age and long-term diets containing little or no creatine, which results in the decrease of creatine levels in the body.
New studies have shown that creatine supplementation can improve the performance of the skeletal muscles by increasing both the muscular ATP ratio and the development of muscle creatine stores.
Creatine also has a powerful effect on exercise performance, primarily that of anaerobic exercise. In addition to the improvements of performance that anaerobic exercise can bring, creatine can also reduce the body’s recovery time after the exertion of an anaerobic activity.
What are the benefits of creatine?
Creatine is a natural substance that is produced by the body and is found in many foods, primarily red meat and fish. It has a positive effect on the production of energy within the body and is a very safe supplement to take.
Creatine supplementation can be used to improve the physical performance of athletes in high-intensity sports, as well as to enhance the performance of those who do low-to-moderate-intensity exercise.
Research has uncovered a number of benefits that creatine has on the body, such as:
Helps to regenerate ATP levels more effectively.
Helps to build muscle mass.
Creatine is effective for men and women.
Helps to reduce fatigue during exercise.
Improves muscle contractions and performance.
Improves physical strength.
Helps to improve cognitive function.
Can increase lean muscle mass.
Creatine has also been proven to increase muscular strength by 15 to 20 percent and to increase power output by as much as 30 percent.
CREATINE 101'S BENEFITS:
Creatine has become one of the most popular sports supplements on the market, and you can find it in several over the counter products. However, there are plenty of hidden dangers that you need to be aware of with this supplement product. First off, let's discuss – what is creatine and what is the best creatine to purchase?
Creatine Monohydrate Powder Micronized by BulkSupplements
Creatine is a power-player in the field of sports-performance supplements, and it is considered the most-studied sports nutrition supplement to date.
Here is a look at the 12 most important creatine facts.
What Is Creatine?
Creatine (co-ree-AT-e-n) is a compound that occurs naturally in the body and in foods, such as red meat, poultry, and salmon.
It is naturally made in the liver, pancreas, and kidneys.
Once formed, it is stored in the muscles and used for energy by cells known as myocytes.
The majority of creatine is stored in skeletal muscles; where it is phosphorylated by the creatine kinase enzyme to form phosphocreatine, which stores high-energy phosphate groups in the form of ATP.
Why Take Creatine?
Creatine helps to:
- Highly effective in building of muscle mass and muscle fiber size
- Increasing power output and strength
- Improving performance in high-intensity activities (like weight lifting) when combined with high-intensity interval training and a low-calorie diet
- Improving speed and agility (if you play sports or exercise like sprinting)
- Enhancing muscle recovery from exercise
- Enhancing post-workout growth hormone secretion; which, in turn, leads to greater gains in muscle mass
- Enhancing the production of Adenosine Triphosphate (ATP) in the body
When To Take Creatine
There are several different forms of creatine, with the most common being creatine monohydrate. This is the most-researched and time-tested form of creatine, and it has been the most-used form since it was marketed as a supplement in the early nineties.
Creatine has a short half-life in your body, so it is best to be taken immediately before, during or after exercise.
Creatine works well with other bodybuilding supplement products like whey protein and pre-workout supplements.
It is best to take creatine supplement immediately after working out, or else the benefits of creatine will be negligible.
Creatine supplements taken before workouts may increase your muscle strength by anywhere from 5-25 percent.
Creatine supplements taken after workouts have been shown to reduce the amount of muscle damage that occurs.
MuscleTech Cell Tech, Hardgainer Creatine Formula
Optimum Nutrition Micronized Creatine Powder…
If you are looking for a high quality creatine supplement, this is the right place. Just look at any top athletes body – do you think they are ripped just sitting around? No. They are also likely popping some creatine pills.
In this article, I’ll talk about why you need it, how much to take and what are the best types.
What is creatine?
Creatine is a nitrogenous organic acid which is produced in the human body from amino acids primarily in the kidney and liver.
Its primary role is as an energy reserve or high-energy phosphate. In that role, it has to quickly convert from creatine to creatinine via the reversible reaction of phosphorylation, so that the body can take advantage of its energy.
This is the only mechanism which allows the body to produce ATP (energy) rapidly. ATP is the energy currency of your body. It supplies energy to all cellular reactions.
The more energy the cell produces, the more cell systems run smoothly. Creatine is thus an absolutely essential supplement if you are training to increase your power output and increase lean muscle mass.
Creatine is naturally found in foods like red meat and fish. So practically everyone in this day and age has the adequate levels in their body, although physically active people do benefit from extra supplementation.
Quoting the journal Clinical Nutrition in 2014, researchers evaluated the dietary creatine intake of 23 healthy volunteers. The results showed that 2500 mg per day was the optimal daily intake.
What are the benefits of creatine?
Creatine not only provides energy for the working muscle, it also helps repair muscle damage and increase lean muscle mass.
It also provides a number of other health benefits including improved cognitive function.
Since it produces ATP, it also increases muscle contraction and recovery; decreasing the need for sleep after training and increasing energy.
Increased strength output is also a big benefit of creatine.
One huge study conducted by the International Society of Sports Nutrition in 2016 concluded that creatine has a positive impact on power output, lean muscle mass, performance during sets of maximal effort muscle contractions.
Now let’s look at how creatine works in the body and what to look out for.
What is creatine used for?
Beast Sports Nutrition – Creature Creatine Complex
In medical circles, creatine has a controversial reputation. But the fact is, for those who are looking to build muscle, creatine is the most widely researched and well-documented performance enhancing supplement available.
This is one supplement that early adopters seeking long term benefits will never have to worry about abandoning.
Creatine is a nitrogen-rich compound that is produced by the body and found in the muscles of red meat. It is used by the body to supply energy to muscle tissue. There are certain types of muscles that have a greater capacity to store creatine than others, including skeletal muscle.
Specifically, the fast-twitch type IIb muscle fibers, as well as type IIx muscle fibers, store more creatine than type I muscle fibers.
How It Works
The muscle fibers that have a greater retention of creatine are known as type IIb fast-twitch muscle fibers, whereas type IIa fast-twitch muscle fibers and type I slow-twitch muscle fibers have a lower retention capacity for creatine.
The main way creatine is used to produce energy is by using ATP. ATP is the body's energy source of choice, and is used by the body during high intensity activities such as weightlifting or sprinting.
Creatine plays a key role in muscle metabolism by increasing the availability of fatty acids that can be broken down to use as fuel.
Research shows that creatine is effective in increasing high-intensity activity in situations where several muscle fibers are being used at once.
This would be the result of running, jumping, or lifting weights. There is still much to be discovered regarding the exact mechanism that allows this to take place.
In the past, the jury has been out regarding whether creatine is safe and, if so, in what doses and under what circumstances.
But since the element, creatine is made from, is found in the foods we eat.
(namely red meat), then its safety is highly predictable
Another benefit that has been attributed to creatine is the extra oxygen it helps the body incorporate into the bloodstream.
Simply put, this extra oxygen helps the body to work more efficiently.
Creatine and Muscle Building
The most predominant benefit of creatine would have to be in muscle building. Creatine aids in the nourishment and regeneration of muscle tissue. This has been proven by studies using chickens, guinea pigs, mice, and rats.
Optimum Nutrition Micronized Creatine Monohydrate Powder
1.1 Pounds, Vegetarian Capsules, Easily Dissolve in Beverages, Increase Power Output by up to 10%, Dietary Supplement. Allows for Muscle Growth, Recovery and Improve Performance Metabolic Needs
Optimum Nutrition Micronized Creatine Monohydrate Powder, 1.1 Pounds, Vegetarian Capsules, Easily Dissolve in Beverages, Increase Power Output by up to 10%, Dietary Supplement. Allows for Muscle Growth, Recovery and Improve Performance Metabolic Needs
According to studies, creatine helps to maintain energy while allowing muscles to perform more work. Creatine may also be an effective treatment for certain muscular disorders and helps to promote muscle growth. According to studies, creatine helps to maintain energy while allowing muscles to perform more work. Creatine may also be an effective treatment for certain muscular disorders and helps to promote muscle growth.
Creatine Dosage: What, When and How Much
To determine how much creatine you should take, it's helpful to understand how your body reacts to it.
Athletes have been using creatine for years and the short answer is, the more the better. However, you don't need to do a ton of research to realize this. Athletes simply find the dosage their body responds to and stick with it. It's that easy. No big mystery.
If you're average, the most effective dosage of creatine is 0.3 grams per kilogram of lean mass. If you're a little more advanced, an appropriate dose should be 0.4 grams per kilogram. And if you're a competitive athlete, you may need 0.5 grams per kilogram.
A note about the lean mass equation, your lean mass is determined by your percentage of body fat. If you're a male with 10% body fat, then your lean mass is 90% of your weight. If you're a female with 25% body fat, your lean mass is 75% of your weight.
If you're unsure about your lean mass percentage, your first five minutes at the gym is the perfect time to figure it out. Simply take your body weight and then take the following measurements:
1 Arm: Flex your arm at the elbow and hold it perpendicular to the ground. Measure from the tip of the elbow to your wrist.
1 Leg: Flex your leg at the knee and measure from the back of your knee cap to the heel.
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Some people swear by the benefits of creatine. Some people swear that it's dangerous. What's the truth and what does creatine do for your muscles and athletic performance? Let's break down creatine for athletes and see what it can do for you.
What Creatine Is
Creatine is a naturally occurring compound found primarily in red meat and muscle. Even though it's a naturally occurring compound, the supplement powder form is far more convenient.
Creatine is a very popular muscle building supplement and you'll find it in many pre-workout drinks as well.
It's also considered an ergogenic aid, meaning that it can help your body achieve higher performance levels.
The History of Creatine
In 1897, the University College Hospital in London discovered a major compound in skeletal muscle and brain tissue called creatine.
Since then, numerous studies have been conducted on humans to varying degrees of success. The breakthrough of creatine was a study in 1992 when a research team led by J. Harris studied the effects of creatine on the National Collegiate Athletic Association Division 1 sprinters and jumpers.
The results showed a mean increase in power of 16% and an increase in work output of 7%. This study sparked an interest in the scientific community and led to further research being conducted.
As a result of many studies, athletes and gym rats the world over have become supplementing with creatine as part of their workout.
What Creatine Does
Since creatine is naturally occurring in our cells, our body is able to synthesize it as necessary. In healthy people, their body makes approximately 2 grams of creatine per day.
This happens regardless of whether you eat meat or not. However, when you supplement with creatine, your body will use this to supply the cells. It will basically act as a backup supply.
Creatine helps your body produce energy for your cells. Since this basically gives your cells a backup supply of creatine, they will have more energy for frequent and intense movements.
Another benefit of supplementing with creatine is that it helps your body to increase the rate of recovery so that you can train and/or perform at a higher intensity.
As you can image, this is great for athletes.
What It Doesn't Do
The biggest myth when it comes to creatine is that it helps you build muscle.
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There are many great creatine supplements out there. We’ve particularly noticed there seems to be a great number of creatine products that are sold as part of product-kit packages. It makes sense that this would be the case because, on many packages, you see some fairly compelling before-and-after pictures that make you think “wow!”
However, we would strongly advise that you steer clear of any creatine supplement package and go for a single ingredient product that gives you the most bang for your buck.
What we’re about to do is to give you an overview of creatine that:
- Is based on proven scientific study from reputable sources, rather than marketing hype
- Is in-depth and in layperson’s terms that will go above and beyond the basics of how creatine works
A quick note: Creatine is a naturally occurring substance in the body. It was popularized when it was first used by football players. As is the case with many other substances that people want to use to enhance performance, there has been a mountain of controversy surrounding the use of creatine. For example, many people are scared that it may cause weight gain.
However, we’re going to let the facts fall where they may. Like we said, we’re going to be drawing from reputable sources that are based on studies done in reputable scientific labs around the world, not some website run by some Joe Schmoe who still believes that omegas are a superior source of protein.
This may go without saying, but we are assuming that since you’re here looking at this guide, you are here for proper medical advice. We’ll save you any pitch, but what we’re trying to say is, don’t try this at home.
So let’s get straight to it.
What is Creatine?
Creatine is a naturally occurring substance that is found in your body. It is mainly stored in your muscles, though it can also be found in your brain and your heart. In the body, creatine is created in two different ways, depending on your diet.
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One of the world's most popular sports supplements, creatine is a common choice among professional, amateur, and recreational athletes for its ability to increase strength and muscle mass. Many studies also suggest that the addition of creatine to your exercise regimen can improve your sprint times.
Creatine is commonly bundled with other sports supplements into a pre-workout drink. The addition of these other supplements can actually enhance the effects of creatine. Creatine is commonly blended with L-branched chain amino acids (or BCAAs), branched chain amino acids (BCAAs), alpha-lipoic acid, and essential minerals.
BCAAs fight muscle soreness and fatigue, branched chain amino acids help your body break down fats, and alpha-lipoic acid helps your body synthesize protein. The minerals in your supplement can also combat muscle loss caused by a sudden drop in temperature.
The usual dosage for athletes is 5 to 7 grams of creatine (in combination with other sports supplements) before a workout. The timing of your intake can be slightly different, depending on the form of creatine that you take. Many athletes choose to take in their creatine a few hours before a workout so that the creatine has enough time to be digested.
Creatine can also be taken after a workout to "mop up" your muscles. Basically, your muscles work to generate force or speed, and when your body generates power so quickly, it can cause damage to your muscles and tear them. The creatine helps rebuild the damaged muscle.
Creatine is available in a variety of forms, including powders, capsules, and drink mixes. Many athletes choose to take powdered creatine because there are no fillers, and it's more economical.
As for dosages, there is no consensus. Research shows that dosages of 5 to 20 grams per day can help increase athletic performance. Less than 5 grams per day hasn't been shown to work, and there is some evidence that doses exceeding 20 grams per day have a diminished effect. If you choose to use powdered creatine, you'll take 5 to 8 grams per day.
Creatine Myth Busters
For decades, creatine was demonized as a harmful substance because it contains the molecule of the male sex hormone, but research has proven that it’s bioavailable, which means that it’s completely digested and absorbed by the body.
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Creatine is an essential component of muscle, and one of the most heavily researched and widely used supplements available today. It’s also one of the safest and most effective supplements available.
If you’re unaware of what creatine is, don’t be surprised. Though it’s one of the most researched, widely used, and effective supplements available, it’s still not well known. A lot of that has to do with the fact that it doesn’t get the same types of marketing as some of the other supplements that are being sold. The hard part is that most of these other supplements don’t work as well as creatine, either.
So what exactly is creatine?
Creatine is a naturally occurring substance in the body that serves as a precursor to the energy molecule creatine phosphate, which plays a primary role in the anaerobic energy system. The ability to split ATP (adenosine triphosphate) is essential for short bursts of intense exercise, such as a sprint. High-energy exercises like sprinting depend upon ATP stores, but unlike lactic acid, which is produced in larger amounts during exercise, creatine phosphate can refill ATP in just a few seconds. This helps people who perform repeated bursts or power-endurance exercise to work harder without fatigue.
Creatine is produced naturally in the liver, pancreas, and kidneys, where it is used for quick energy and then immediately broken down. During high-intensity exercise, muscle cells consume creatine, which is immediately converted to creatine phosphate.
Here’s a basic rundown of what happens when you take creatine:
You have so much more energy that you can work out longer and harder.
You can workout harder and speed up your body’s recovery time.
Research shows that you can gain more muscle and leaner body mass.
Creatine can prevent mental burnout and increase your mood.
Creatine has also been shown to have a slight anabolic effect on its own, but it works best when taken with dietary protein.
Muscular Strength and Size (Bodybuilding)
It goes without saying, but creatine will improve your bench, squat, and deadlift strength.
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Everyday that passes, more and more studies are being done on the benefits of creatine supplementation.
One of the main hurdles is that people still find the idea of creatine a bit "weird" or "gross", so they can't imagine taking it.
But Creatine has been around for a pretty long time now, and the evidence is there that it definitely helps people build muscle.
It has been proven that creatine can improve performance and aid in muscle growth, while also having benefits for the heart and the brain.
It can help cut down recovery time, and even help you in the bedroom.
The general benefits of creatine are:
- Improved endurance
- Better and quicker muscle growth
- 3x as much energy, strength and power than with out
- Slower recovery
- Makes you stronger
- Improves brain function
- Can be used as a sleep aid
There are a lot of methods to taking creatine, some people as it the normal way (creatine monohydrate powder mixed with plenty of water) while others supplement through the intake of tablets.
If you're aware of the risks and have decided to take it on by the powder form, then this would probably be a 6 month supply, so you would take it in cycles.
There are a ton of amazing benefits to taking creatine, but be aware of some of the negative side effects.
The first thing is that it's a di-creatine molecule which means it is stored in the body in muscles, generally the ones you would like to be "depleted" like the biceps and the quads. Sometimes it gets stored in the testes as well.
This can cause you to look a bit bloated when you start taking it, so keep that in mind. It's usually recommended to take it before sleeping.
For about 2 weeks you might notice you are very sore, this is pretty normal and you shouldn't worry about it because it'll stop.
The next thing you might notice is that you have plenty of energy. Usually this is a good thing, but sometimes you can notice you have too much energy and it's hard to go to sleep. Luckily, there's an easy fix, drink some coffee.
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This potent product is a form of creatine ethyl ester that is designed to deliver up to a 5% increase in muscular performance within 45 days, when compared to non-users.
The benefits of creatine monohydrate include increased strength, increased muscle mass, decreased recovery time, increased cellular hydration, and increases in maximal power and force.
This supplement is designed to provide a controlled release of creatine, delivering a constant amount of creatine to the muscles, over an extended time.
Creatine is a natural substance that is produced by the body. However, the modern bodybuilding community has deemed this substance as an essential element to any meathead’s supplement regimen.
This potent, effective product is a great place to start for beginner bodybuilders, and is safe for all ages, making it perfect for children, adults, and the elderly.
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Why Is Creatine So Popular?
Creatine is considered one of the most important supplements for anybody who wants to build muscle, and has no reservations about using more traditional methods.
Here’s the bottom line about creatine. The benefits of creatine are no secret. It enhances the effects of creatine phosphate and has been a mainstay supplement in the bodybuilding community since the 1980s.
Creatine enhances energy levels in the body that is used to power the production of ATP, which happens within the adenosine triphosphate energy pathway that is in every cell in the body.
This offers benefits in the exercise regimen of a bodybuilder who is trying to gain muscle mass, and exercise routines that promote strength, speed, power, endurance and recovery.
However, this isn’t the only reason why creatine has become so popular in recent years. There is growing evidence to support the use of creatine in other training and athletic endeavors, such as marathon running or sprinting and jumping.
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This is another type of creatine that has a very short-half life, and should not be used with AAKG. Studies on loading of creatine monohydrate have been done. The interest in this form is that it has the best absorption rate and bioavailability but this will depend on the micronization of the creatine particles.
Creatine monohydrate is the most popular form of creatine supplementation, and is the most analyzed. At this point, this form of creatine has pretty much as been proven as effective as other forms, but there is still some controversy. Some people still posit that creatine monohydrate is not as effective as other forms. There are also claims made that because monohydrate has been around longer and more studies have been done on it, that it is also more proven to be safe for the human body. Anecdotal evidence suggest that monohydrate may be better absorbed by some people, but this is still inconclusive.
The most important thing to note is that all claims made about the right form of creatine will be based primarily off anecdotes. People who have had success with a form of creatine will swear by it. The same goes for people who have had no success. The only way to really know which is the best form of creatine is to test it yourself. The bias has always been for monohydrate and there probably always will be because it is the most researched form.
In regards to the loading protocol of creatine, in 2009 a double blind study was done to see the effects of a 10g of monohydrate creatine supplementation in a 4 day loading protocol vs a group that was given 5 grams per day. It was concluded the the 10 gram group had better results. The study is flawed though due to the small sample size and because the subjects themselves were not blinded. 10 grams of monohydrate per day is way too high of a dose.
Any loading protocol calls for using higher doses of monohydrate and this has never been proven to be effective. The only reason you need a loading protocol is if you are taking a time release form of creatine.
Currently, monohydrate is the most well proven form of creatine.
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Powdered creatine is a popular weight lifting supplement. Some research studies yield positive effects of about 5% more strength when using creatine supplements. Scientific evidence overall confirms that creatine benefits athletes in power type sports.
So what is creatine? Creatine is found in your muscles, and to a lesser degree in your brain. It provides your body with a sudden burst of ATP energy in the cells, allowing your body to build more muscle.
Creatine Benefits for Athletes
Creatine can help improve body composition and muscle growth by providing quick bursts of energy in the cells for building of new muscle. Almost every cell is capable of storing creatine.
Creatine Dosage and Therapeutic Recommendations
Creatine is most effective when taken at a 2grams per day dose. More than 2 grams per day may result in upset stomach, water retention and bloating.
If creatine is taken in 2gram doses in the days leading up to a competition, it may improve muscle contractions and the proportion of body muscle to fat.
Creatine Side Effects
The only known side effects of creatine use are slight weight gain and water retention. This is due to increased retention of water in the body. These side effects will go away after use of creatine stops.
Muscle cramps are caused by lactic acid buildup. This buildup is induced by the anaerobic system of muscles, when blood flow to the muscles is halted during stressful situations. The body then uses another source of energy. This process can cause muscle acid build up, muscle cramps, and is not good for muscle growth.
If a person stays hydrated, spends time in the sun, and reduces time spent sitting, then muscle cramps will be reduced. It is also important not to over exert or overexert the muscles.
Where to Buy Creatine
Creatine is not found in food sources, but must be taken by supplementation. This is important because creatine is believed to lose its effectiveness over time. Supplements are also more flavorful than food sources.
Creatine can be purchased at almost any health and fitness store, vitamin supply store, or online for around 10 dollars per 100 servings.
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Creatine is the most popular and widely used sports supplement in the world. Created by scientists and gym-goers alike for its ability to boost sports performance and increase muscle mass, it is a proven supplement that has been around for decades.
Creatine works by helping muscle cells absorb water, which allows more oxygen to be stored in the muscles. Thus, more work can be done during training as more oxygen is present. This allows you to lift heavier weight and gain more muscle. Creatine also increases your strength by increasing the rate at which your muscles can contract. As it does this, it also reduces mental and physical fatigue, allowing you to push harder in the gym and on the field or court.
What Is Creatine?
Creatine was first created out of the compound arginine and its derivative, creatinine, in 1835. Two decades later, in 1856, the French scientist Michel-Eugene Chevreul isolated the chemical elemental form of creatine from the skeletal muscle of animals and humans.
In 1912, the first clinical study in humans was conducted, in which 11 people were administered Kreaton, the trade name for creatine. For the next 70 years, it was used clinically largely to treat people who suffered from mental disorders, epileptic seizures, and muscular dystrophy. The first real evidence that creatine could be effective in boosting athletic performance was published in 1989.
In the decade that followed, more studies were published proving the efficacy of the supplement. By the 1990s, creatine had caught on with gym-goers and athletes alike. Since then, hundreds of studies have been done on the supplement and its effects, including hundreds of studies on the effects of creatine on athletes.
What Are the Benefits of Creatine?
The main benefits of creatine include:
- Increased muscle strength
- Increased muscle power
- Increased muscle mass
- Improved athletic performance
- Helps prevent muscle atrophy
- Reduced fatigue, allowing you to train harder
- Boosts resistance to mental and physical fatigue
- Helps with post-exercise recovery
- Helps with post-workout muscle soreness
- Increases endurance
- Improves cardiovascular endurance
- Dramatically improves muscle mind-muscle connection
- Improves muscle growth
- Improved collagen production, which helps muscles repair themselves faster
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What Creatine Does for Your Body
The main function of creatine is an improvement to your body's ability to produce energy. However, that doesn't tell the whole story. Creatine can greatly improve your athletic performance.
The ability to perform continuous bursts of high energy is also increased when you take creatine.
So you literally transform yourself into a human dynamo of energy. You come forth and give it your best shot and unlike your competitors, your shots stay strong and consistent throughout your entire workout.
Who Uses Creatine?
If you are the least bit interested in body building, athletics or just like to be in top physical fitness you should take creatine. Not only will you notice a physical boost, but you may also notice an improvement in the number of ideas you have, and that would mean that you are more mentally alert too.
But before we get into what creatine does, let's take a look at the benefits it has to offer.
In strength training, there are three main benefits of creatine.
1 It pumps water into muscle.
2 The higher the water levels, the bigger the muscles.
3 More water means fewer lactate accumulations.