Creatine is best supplements for muscle gain and strength
Many people consume creatine. If you also want all the information related to this, you can buy the right creatine for yourself.
So in this article, we will tell you about creatine, its types, benefits, method of use, quantity, and some side effects (What is creatine, types, benefits, method of use, dosage, and side effects).
What is creatine?
When you eat protein, the body manufactures creatine through the kidneys and liver. Your muscles then convert creatine to creatine phosphate, which is produced into adenosine triphosphate (ATC). Your body uses it for explosive exercises.
Creatine is a nitrogenous organic acid that helps provide energy to cells and muscle tissues throughout the body.
Creatine comes in the market in powder and tablet form. For this, instead of consuming more protein, you can use a creatine supplement.
Furthermore, creatine supplementation should be considered a complement to protein intake and not a replacement. It is because creatine and protein work in different ways. Simply put, creatine provides more strength during your workout while protein helps in post-workout muscle recovery.
Types of creatine
There are many types of creatine. But mostly only two types of creatine are used in the fitness industry.
1. Creatine Monohydrate
Creatine monohydrate is the form that has received the most research so far. It means that significant improvements in body performance were seen from taking this form of creatine.
It is composed of creatine molecules and a water molecule. It is processed in a few ways. Creatine in this monohydrate form accounts for 90% of the total weight of creatine.
2. Creatine Ethyl Ester
Some manufacturers claim that creatine ethyl ester is superior to other forms of supplementation, including the monohydrate form. it may be better absorbed by the body, than creatine monohydrate. Apart from this, it is also more effective in increasing the muscles.
3. Creatine Hydrochloride
Creatine hydrochloride (HCl) has gained popularity among some manufacturers and supplement users. Because of its better solubility in water. But it can cause some side effects like an upset stomach.
Creatine HCl was 38 times more soluble than the monohydrate form.
4. Buffered Creatine
Some supplement makers try to improve the stability of creatine in the stomach by adding an alkaline powder. That form is called buffered creatine. It is believed that this can increase its strength. May reduce side effects such as bloating and cramps.
5. Liquid Creatine
Most creatine supplements come in powder form. But some creatine also comes in the ready-to-drink form. According to research examining the liquid form, it is equally effective.
6. Creatine Magnesium Chelate
A form in which creatine is attached to the magnesium creatine molecule. It is called creatine magnesium chelate form.
How does creatine works?
Creatine may improve health and exercise performance. The role of creatine in high-intensity exercise is to increase phosphocreatine stores in the muscles. It produces more ATP, which can help with heavy lifting and heavy workouts.
Simply put, creatine forms a water layer around the muscles, which increases some water weight in the body. Due to this, the muscles get stronger, and strength increase in the body.
Benefits of taking creatine
1. Effects on Muscle Gain
Creatine is an effective best supplements for long-term muscle gain. Anyone can consume it.
According to a 14-week study on adults, intake creatine in a weight-training program with increased leg strength and muscle mass.
According to a 12-week study on weightlifters, creatine increased their muscle growth by 2-3 times during training.
2. Effects on Strength and Exercise Performance
Improves creatine strength and high-intensity exercise, One review found that consuming creatine during training resulted in an 8% increase in strength, 14% for weight lifters, and 43% higher results for bench pressers.
Performance increased by 15 percent, and the strength of bench pressers increased by 6%. Creatine Intense maintains strength and training performance while increasing muscle mass during over-training.
3. Impact on Your Brain
Like your muscles, the brain also stores phosphocreatine and this optimum function requires a lot of ATP. Creatine might improve the following conditions.
- Alzheimer’s disease
- Parkinson’s disease
- Huntington’s disease
- Ischemic stroke
- Brain or spinal cord injuries
- Motor neuron disease
Creatine is used to treat neurological diseases. A 6-month study in children with brain injury found, that they had a 70% reduction in fatigue and a 50% reduction in dizziness. Therefore, they can help in various brain activities.
4. Other Health Benefits
Research also suggests that creatine has many other benefits. But more research is still needed on these. Other benefits are as follows.
- lower blood sugar level
- Improve muscle function and muscle growth
- Protection against non-alcoholic fatty liver disease
Side Effects of Taking Creatine
Four years of research did not reveal any negative effects. In people who consume normal doses of creatine, it has been found that it causes liver and kidney problems in healthy people.
In this situation, people who have kidney and liver complaints should consult a doctor before consuming it. Some people complain of dehydration and cramps from consuming creatine. But it was not found in research. This is happening due to working out more in the heat and not drinking water.
Amount of creatine intake
Before taking a best creatine supplements for muscle gain, it has to be loaded, so that the creatine goes well in the muscles. Take 20 grams daily for 5-7 days during creatine loading. Can divide 20 grams into 4 servings.
Take 3-5 grams of creatine daily to maintain its level in your muscles. You can consume 3-5 grams of creatine daily if you don’t do the loading phase. It may take 3 to 4 weeks for you to build strength.
Because creatine holds water in your muscle cells. Therefore, it is necessary to take it with water.
Note – It is Required to stay hydrated throughout the day while taking creatine. After taking it, drink at least 4-5 liters of water throughout the day.