To start, we should first discuss what creatine is.
Generally, this is a substance that is found in your muscle cells.
According to a study published in the Journal of the International Society of Sports Nutrition, your body can produce this substance from amino acids such as glycine and arginine.
Aside from these, boosting creatine stores in your muscles may also be done by consuming foods like red meat and seafood.
Furthermore, to boost creatine stores in your muscles, creatine supplements are being welcomed.
Creatine supplements are popular for muscle builders and athletes as this substance can produce more energy during high-intensity workouts.
Creatine: Where is it Found?
Also, based on the Journal of the International Society of Sports Nutrition, 95% of this substance is found in the muscles.
But, keep in mind that these normal levels of creatine muscle stores can decline.
Additionally, the other 5% can be found in the testes and brain.
When you take creatine supplements, you increase your stores of phosphocreatine.
To understand better, phosphocreatine helps you produce more ATP.
According to a study from North Carolina, if you have more ATP, your body can perform better while doing high-intensity activities.
Benefits of Creatine Supplementation
This substance offers many health benefits.
During intense exercise, this substance increases your ATP levels to produce more energy.
Other benefits of taking creatine supplements will be discussed in this section.
1) Increases muscle mass and speeds muscle growth
One of the benefits of taking creatine supplements for individuals who do intense exercises is that it increases muscle mass.
According to a study from the USA, taking creatine supplements is effective if you want to build muscle mass.
They work by boosting the formation of proteins to create new muscle fibers.
Based on scientific evidence from Belgium, creatine supplements alter cellular pathways to increase muscle size and promote muscle growth.
Furthermore, these supplements reduce the levels of myostatin.
To understand better, myostatin is a protein that prevents your muscles from growing.
This means that the more creatine, the fewer levels of myostatin, and the faster muscle growth effects.
However, you should be mindful of how much creatine is required for your health condition. Healthy individuals require different amounts compared to unhealthy individuals.
In a clinical trial from Belgium, it was reported that the effects of taking creatine supplements on muscles can lead to increased exercise performance and enhanced muscle strength during strength training.
Other effects of this substance on your muscles include the reduction of muscle tightness and muscle strains.
This means that hydrochloride can offer lesser side effects as well.
Additionally, if you wish to take this form, there is no loading phase needed to saturate your muscles faster.
The maintenance phase of 5 grams of creatine per day is the only one you should consider.
Furthermore, there are some reports that it takes around 7 days for this form to work and increase your creatine levels.
These effects are also affected by your body composition and lifestyle such as eating habits.
3) Creatine ester
The last form is called creatine ester.
Based on scientific evidence from Australia, creatine ester works only by increasing your creatine stores.
In this study, it was reported that this form offers no effect on strength training.
According to some reports, creatine results may kick in after 2 weeks when it comes to this form. After a month of the creatine cycle, the full effects of this substance can be observed.
There are no studies about the loading phase for those who want to take the ester form.
Thus, there is no dose yet on how to rapidly saturate muscles using this form.
Deciding to take creatine offers many benefits not just on your muscle health but overall health as well.
Aside from its muscle-building effects, creatine helps in improving kidney function, supporting mental health, and controlling body weight.
Furthermore, aside from the monohydrate form, there are other forms of creatine.
Compared to these other forms, monohydrate is the most commonly used because of its proven safety profile and effectiveness.
If you wish to take this substance, you should know how much creatine is required for you to avoid side effects and other health complications.
Frequently Asked Questions (FAQs)
What disadvantages can I experience if I take creatine?
If you wish to take creatine daily, take a look at the strategy of supplement companies and make sure that you know the proper dose required for you. Too much of it can cause certain side effects such as water retention.
How will I know if creatine is working?
When your workout intensity and training volume have increased, it is most likely that creatine has worked effectively on you.
When should I take creatine?
According to health enthusiasts, you can take creatine before exercise, during exercise, or after exercise.
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