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By Jillian Levy (CHHC).
April 16, Creatine (sometimes referred to as creatine monohydrate) has been called a “phenomenon” in the bodybuilding community and is among the best-sellingsupplements to gain muscle. Over 500 studies have been conducted to evaluate the effects of creatine monohydrate supplementation on muscle growth, metabolism, exercise capacity, and other indicators of health.
Baylor University researchers found that 70% of the studies reported statistically significant results. The remaining studies, however, showed no significant gains in performance.
According to medical literature, what are the benefits of creatine? Creatine supplements are often taken by people who want to improve their physical performance, body composition, energy output, and cognitive enhancement.
Although creatine may be beneficial in building muscle mass and strength, there are also potential side effects. Is creatine safe to consume? It may be “remarkably safe” for most people, or it could cause reactions such as water retention and indigestion depending on who you ask.
What is Creatine? How does it work?
Let’s begin with the basics. What is creatine and how does it affect your body?
Creatine monohydrate, a small peptide, is composed of amino acids (the “building blocks” of protein). It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acidsglycine,arginine andmethionine.
It was introduced in supplement form in 1990 after Olympic athletes reported that they were using it to increase their performance. This supplement is today one of the most widely used nutritional supplements and ergogenic aids.
What exactly does creatine do for your body to bring about the mental and physical changes mentioned above? Creatine is not a steroid and it isn’t a man-made substance.
Creatine monohydrate, a molecule found in the body naturally, is found in the skeletal muscles. Creatine monohydrate is found in muscles around 90 to 95 percent. The rest can be found in the liver, brain, kidneys, kidneys, and nearly every cell.
To increase energy production, it is available in supplement form. This compound stores phosphate groups in the body as phosphocreatine, also known as creatine phosphate. These phosphate groups support energy release and help build strength and muscle mass.
This supplement can help increase energy production in the form adenosine Triphosphate (ATP).
ATP, which is the chemical energy that stores and transports chemical energy within cells, is sometimes called the “molecular money” of the body. ATP is essential for cellular functions. It is essential for the production of energy in our cells, especially during hard work like exercise. When we eat foods we acquire a mix ofmacronutrients(carbohydrates, fats and proteins) that are used to produce ATP, and creatine helps this process by donating a phosphate group that helps with ATP creation.
What are the benefits?
Today’s researchers, including Dr. Paul Greenhaff whose research was published in The American Journal of Clinical Nutrition (AJCN), believe that creatine can safely be consumed. This applies not only to athletes but also to people who want to increase their energy and metabolism.
Many studies have shown that not everyone reacts to creatine in the same manner. Some people may see more health benefits and better results, while others experience side effects such as indigestion or fluid retention. We’ll be discussing the pros and cons of this supplement, how to maximize your results and keep it safe.
Let’s begin with the benefits associated with creatine. These benefits may be associated with the use of/consumption of this supplement:
Creatine vs. Protein Powder: Which Is Better?
It’s easy to see the connection between creatine and bodybuilding due to all of the benefits it may provide. You might wonder if creatine is better than whey protein if you are looking to build muscle.
Both have similar benefits for supporting muscle growth. However, whey protein can be difficult to digest for some people who are sensitive to dairy. Creatine has some other unique benefits such as improving bone density and heart health. If you must choose whey protein from grass-fed cows, I recommend organicwhey protein.
Is creatine good for you sexually? Is creatine good for sperm and testosterone? Research published in theInternational Journal for Fertility and Women’s Medicine suggests that creatine levels may be a reliable indicator of semen quality in subfertile males.
Similar: Malic Acid Benefits Energy, Skin Health & More
Side Effects and Risks
Creatine is generally considered safe. However, there are risks to creatine. Higher doses might not be a good idea for some people, especially if they have a kidney problem or an enzyme defect that makes it difficult to digest protein.
Some studies have shown that creatine can cause side effects such as:
* Water retention can cause weight gain (sometimes as high as three to five pounds per day)
* Abdominal pain
* Diarrhea
* Nausea
* Cramping
* Constipation
* Restlessness
Some studies have examined the effects of the supplement on the kidneys. However, there is no evidence to suggest that it can damage the kidneys in healthy individuals without any kidney disease. Although the kidneys are responsible for metabolizing creatine, and breaking it down into urine, it does not appear to pose a danger to most people. If someone has a kidney disease or is taking diuretic medication to control fluid levels, they should talk with their doctor about using creatine and similar supplements.
Supplements and Dosage
What is the safe daily intake of creatine? Do I need to take creatine every day?
* For the first five to seven day, experts recommend that you consume 0.3 grams per kilogram (or 0.136 per pound) of this supplement if you are “loading”.
* You’ll need to take more during this loading phase than in the weeks that follow. For example, a 175-pound man (79.4 kgs) would load 25 grams daily.
For the next three weeks, you can reduce your intake to five to ten grams per day after the initial five to seven days. For three weeks, aim to consume 0.03 grams per kg of bodyweight.
After the three-week period is over, you have the option of continuing to take the lower dose for as long as you like or you can return to loading. You may choose to cycle your intake every three or four weeks.
You can minimize the chance of side effects from oral supplements by not taking too many at once. Do not take too much and make sure to read the directions. Each product is different.
The Best Creatine Supplements to Use
Experts believe that pure creatine monohydrate, which is typically the least expensive, is the best. It has also been proven to be effective. It is possible to find micronized creatine Monohydrate. This form is easier to dissolve in liquids and may be easier to digest.
Creatine nitrate is another type. It seems to have stronger effects that creatine monohydrate, but it doesn’t seem to be any more efficient or well-tolerated. There is also creatine ethyl ester, which is reputed to increase creatine bioavailability. However, research hasn’t confirmed that it is more bioavailable than creatine monhydrate.
Similar: Threonine: An Amino Acid Required for Collagen Production
How to Safely Take It
Here are some answers to the most frequently asked questions about this supplement.
When is the best time to take creatine?
You can space out your meals throughout the day. You should not use the same amount more than once per day. Make sure you divide your doses. Take one in the morning and one at night. For the best absorption, you should consume 20-30g daily during the initial five to seven-day loading phase.
Can I take creatine for life?
Many bodybuilders and athletes use creatine according to a “loading procedure.” They start with a higher dosage to quickly build their muscles and then gradually decrease the dose.
People may cycle their intake by switching between higher and lower doses. If it is producing results and not causing side effect, cycling might go on for many months or even indefinitely.
Creatine’s effects seem to decrease as you exercise longer. It may also stop producing results if the creatine is used for long periods of time (e.g., many years). Most results will be seen within the first few months or years of usage (but people react differently).
Is it possible to take creatine while working out? Do I need to take creatine on an off-day?
Some evidence suggests that creatine may be more effective in boosting muscle strength and growth when taken after exercising than before. It has been reported that creatine can be used at any time of the day by athletes. Creatine is safe for people who are not bodybuilders, but it’s most effective when used in conjunction with exercise.
Can I take creatine before going to bed? Can creatine affect sleep?
People may feel restless if the supplement is taken too close to bedtime. It’s best to take this supplement earlier in the morning. If it isn’t causing any problems, you can take it before bed. It is best to spread out your servings.
Do I need to eat it with food or empty stomach?
Research has shown that creatine is more effective when it’s taken with food than when taken on its own.
Make sure you drink plenty of water while taking this supplement. You’re more likely not to feel well and to have a lack of energy if you take this supplement without enough water.
Can it be taken with caffeine?
Some people are concerned that caffeine and creatine may have opposite effects on water retention/water loss. Creatine pulls more water into the muscle cells than creatine, and caffeine is a stimulant. Both caffeine and creatine can improve performance. However, research shows that creatine’s benefits are not negated by caffeine. It is okay to take both caffeine and creatine together as long as they don’t cause indigestion.
Nutrition and Food Facts
Creatinine can be found in certain foods, but it is slower to digest than that obtained from supplements. It can also be destroyed by cooking of the food that provides it. NHANES III found that Americans consume approximately 5.9 to 7.9 mg (0.64 to 1.08g) of creatine daily.
Eating foods high in protein such as meat, poultry, and eggs can provide some of these nutrients.
Consuming collagen protein and sources of collagen such as bone broth can increase your intake of amino acids that make creatine (arginine, glycine). Concentrations of amino acids in organ meats such as liver and kidneys are lower. You can also find it in breast milk, dairy products, and milk from cows/sheep/goats. It is also found in the blood of humans and animals. Vegetarians and vegans have lower levels of creatine in their blood. This could cause problems in gaining strength and muscle when you eat low-protein foods.
Last Thoughts
* Creatine, a small peptide made of amino acids, is composed of a few. It can be found in the body as a natural substance, and it can also be taken in supplement form by athletes and bodybuilders.
This supplement has many benefits, including building lean muscle mass, increasing strength and power output and reducing fatigue. It also improves cardiovascular capacity, bone density, and mood improvement.
* What is the danger of creatine? Although it is generally safe, side effects can occur such as weight gain, water retention, cramping, restlessness, and abdominal pain. Side effects are more likely in people who take high doses of it or have kidney problems.
It is best to follow the dosage instructions, space your intake and use it after exercising.
Next: L-Glutamine Benefits Leaky gut & Metabolism
