What is Creatine and How Does it Work?

Nowadays, many types of supplements are used to achieve fitness or muscle building goals. The most popular or research based supplement is creatine. It is a natural supplement which produces in our body naturally in liver, pancreas and kidney. Creatine increases the production of ATP cells in our body. ATP is the main source of energy. It means more creatine means more ATP more ATP means more energy. Creatine improves all over performance in your body.

Benefits of Creatine

Well, if you go to the gym, do high intensity workouts or are a sports person then this can be a game changer supplement for you, so let’s know some major benefits of creatine.

1. Increased in strength and performance in high intensity exercises.
2. Increased in Lean Muscle Mass.
3. Supports Brain Health.
4. Better Recovery.
5. Helps Older Adult to Maintain Muscle Mass.

Creatine increases water retention in your muscles which makes your muscles look fuller but this is a short term effect but in the long term creatine also boosts protein synthesis which helps in muscle growth. The main role of creatine is to increase your strength. If you do weightlifting or you are a sportsperson, creatine will help you. It will give you extra strength for short bursts of high intensity activity like (1 rep max lifts or fast sprints).

Which is The Best Form of Creatine

Actually, there are many fancy forms of creatine available in the market.

• Micronized Creatine
• Creatine Ethyl Ester
• Creatine Monohydrate
• Creatine Nitrate
• Buffered Creatine
• Creatine HCL

Creatine monohydrate is the best form of creatine because it is 99% absorbed in our body.

How to Take Creatine

• Loading Phase – This is an old method which is followed by many people. In this phase, you have to take high dose in which you have to take 20gm of creatine in 5 to 7 days. You can take it in small servings so that creatine gets absorbed quickly in your muscles. The main benefit of the loading phase is that you start getting the benefits of creatine quickly.
• No Loading Phase- You need to take this dose daily to maintain the level of creatine in your body. You need to take this dose 3 to 5gm daily. You need to take this dose consistently whether you workout or not.

Best Time to Take Creatine

• Pre Workout- If you take pre-workout, you can take creatine 30 to 60 minutes before your workout, this will help with energy or strength during your workout.
• Post workout- Post workout is the best time to take creatine because this is the time when our body is ready to absorb nutrients. You can take creatine with your meal or with protein shake to get better results of your creatine.

Myths And Misconceptions About Creatine

• Creatine Causes Kidney Damage- Many people believe that taking creatine causes kidney problems, but no study till date has proved that taking creatine causes kidney problems. If you have been suffering from kidney problems for a long time, then you can take a decision from your doctor to use creatine.
• Lose of Muscle- Many people believe that when you stop taking creatine, your muscle mass starts decreasing but it is not so, if you stop taking creatine, after 6 weeks your muscle mass comes back to normal level. There was an increase due to taking creatine.

Side Effects of Creatine

There are no side effects from taking creatine. It is a natural supplement which is produced in our body. When we do high intensity activity, we need more energy. Creatine is produced in our body, hence it is produced in less quantity. You can use creatine supplement for extra energy.

Conclusion

So that’s all you need to know about creatine. Creatine is a safe or effective supplement that can boost your fitness journey. If you are ready to achieve your fitness goals, you should start starting your daily routine today. By adding creatine to your routine, you will get amazing results with proper consistency or patience, for more information about creatine please visit newsaboutbodyuilding.com

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