There are numerous creatine benefits and uses for bodybuilding, sports, and fitness. But is Creatine Supplement safe for use? Let’s find out!
Creatine: what is it?
Creatine is commonly used in health supplements to increase ATP supply and strength and stamina. It is found as phosphorous groups (phosphocreatine) or phosphorous in the body that supplies energy to cells. The benefits of creatine are seen as increased strength and stamina, faster results for high-intensity workouts, and increased muscle size.
Creatine monohydrate is a that can also be found in some natural foods. Commonly known forms of creatine, such as creatine protein powder and creatine tablets, are also forms in which it can be added to the diet. The containment of creatine in the human body is natural. However, for faster muscle growth prescribed amounts of creatine monohydrate supplements can work wonders. It causes synthesis of proteins in muscles for it to grow, making it ideal for bodybuilding. Types of creatine include micronized, ethyl ester, liquid, and monohydrate forms.
Creatine: What is it used for?
The creatine works to help with sprinting and bodybuilding performance, by providing the body with energy and reducing fatigue. When properly taken, creatine can also help the muscles by creating power through ATP and ADP. However, keep in mind that not all creatinine is created equal- some contains harmful toxins that should be avoided when taking creatine supplements.
The top benefits of creatine
- Enhances muscle size for weightlifting and bodybuilding.
- Highly useful for sprinters as it releases energy molecules into the body.
- Maintains body mass and leanness.
- Recovers injured muscles.
- After intense exercise, reduces unnecessary muscle inflammation.
- Produces energy for runners.
Additionally, creatine has been found to aid in the treatment of neurodegenerative disorders and enhance the functioning of the brain.
What is the best way to use creatine?
You can take creatine supplements before running or cycling to last energy. If you plan on training yourself in sports or following a workout regime, your trainer will help you assess your needs. Here are a few tips on how to use creatine for lasting muscle vigour.
The amount of creatine that should be consumed each day is known as ‘creatine loading’.
During the first 5-7 days of workout, approximately 0.3-5grams of creatine can be taken regularly depending on body weight during ‘creatine loading’. Discontinue if stomach issues occur.
- As per training, mix creatine powder with milk or take creatine pills.
- Fluid form of micronized creatine monohydrate is better since it is water soluble.
- Diet/meals should be used to spread out creatine intake throughout the day.
- Depending on your workout, you can take creatine supplements for 1-3 months.
- Creatine intake can also be broken down into 1 12 + 1 12 months.
- Carbohydrate-rich foods can be taken with creatine products.
- If you are not a vegetarian, go natural with fish, eggs, and meat.
The effects of creatine if taken through supplements only (as for vegetarians) are higher in terms of effectiveness and results.
Creatine Usage Breakdown
Points to keep in mind:
- There is a difference between stocking up on creatine and maintaining it.
- It is possible to stock up or ‘load’ at higher quantities.
- In the maintenance phase, the dosage should be reduced evenly throughout the diet.
- It is important to mix creatine well.
Here is the breakdown:
A creatine supplement before an hour of exercise is recommended as it takes about an hour for creatine to produce energy in your muscles.
Side effects of creatine
Some common myths about creatine usage are that it causes stomach upsets or gastrointestinal problems. However, based on the studies and feedback from health experts, trainers, and nutritionists, these claims have been debunked time and time again. Additionally, some people experience bloating and water retention as side effects of taking high doses of creatine regularly. If you’re worried about your liver health, it’s important to speak with a doctor before starting any new supplement regimen. Here are some Frequently Asked Questions about creatine:
What is the safety of creatine?
In regulated dosages through dietary intake if training for workouts/sports, creatine is safe.
Is creatine harmful to the kidneys?
The kidneys are only affected by creatinine when it is high. High creatinine levels alone are not indicative of kidney problems.
What is the status of creatine as a drug?
The human body produces creatine naturally, so creatine pills and other products are merely supplements.
What are the benefits of creatine for women?
Depending on your workout, creatine supplements can be taken, but you may feel bloated afterward.
What is the best way to avoid creatine?
You might want to consult a dietician before adding creatine products to your diet if these aren’t your areas of interest.
Is creatine safe to take if you have kidney disease?
Creatine supplements should not be taken if kidney diseases are caused by swelling of tissues.