Creatine
Creatine is an organic compound present in the muscle cells of vertebrates. The primary job of Creatine is to convert the ADP into ATP, or Adenosine triphosphate -A source of energy for use and storage at the cellular level.
For example, when you are pushing yourself in the gym to finish that extra rep of the last set, the sudden burst of energy you require to complete the task depends upon the presence of ATP in your muscle cells.
Creatine provides our muscles with energy (ATP) during high-intensity workouts or heavy lifting. So, more ATP equals better output!
How Does Our Body Produce Creatine Naturally?
Yes, it does. The liver, Pancreas, and Kidneys can combine to produce up to 1gm of Creatine per day.
Creatine is one of our body’s natural sources of energy that helps in muscle contraction, so it makes sense that our body can produce its Creatine naturally!
Where is Creatine present in our body?
In humans, around 95% of Creatine is present in the Skeletal muscles in the form of Phosphocreatine. The remaining 5% is present in the Brain and Testes.
So, why do we need Creatine as a Supplement?
As mentioned above, our body produces around 1gm of Creatine per day. A human being can get the same amount of Creatine every day through food sources that include fish and red meat.
However, according to the International Society of Sports Nutrition (ISSN), athletes who train or work out intensely require as much as 5-10gm of Creatine per day to stay at an optimum level. Why?
Well, if you do regular lifting or high-intensity workouts, your body needs more ATP or energy to complete the task without breaking down, right?
In that case, it makes sense to provide your body with enough fuel and ammunition to get by. That is why you will find a lot of athletes, weight-lifters, and casual gym-goers supplementing with Creatine.
Another reason you need a Creatine supplement is that the word ‘Creatine’ is derived from the Greek word for ‘meat’.
The compound is usually present in food sources like red meat, fish, steak, beef, etc. So, if you are a vegetarian who doesn’t consume meat, it becomes even more imperative to supplement your body with Creatine to get the desired benefit and keep your body from breaking down.
What are the benefits of Creatine?
Creatine has numerous advantages. Since it is one of the most popular supplements in the world, all of the benefits and claims associated with Creatine are supported by research evidence:
High Performance – A noticeable improvement in the athletes’ performances has been observed once they start supplementing with Creatine. That is due to the body’s increased capacity to produce more ATP or energy, thus resulting in a performance boost.
Anabolic Hormones – Research has shown that Creatine targets anabolic hormones, such as IGF-1 and Testosterone, and increases their levels in our body.
Muscle Strength – As mentioned above, Creatine targets the anabolic hormones in our body. The increased level of Testosterone is directly proportional to the increased muscle mass, muscle strength, and stamina in an individual. Hence, if you want to increase your Testosterone naturally, Creatine is always a good option to have at your disposal for quick and efficient muscle growth.
Weight Gain – Creatine can also help you gain weight since the compound causes the muscles to hold water. While the water retention weight is temporary, and the levels will get back to normal once you stop supplementing, the increase in muscle mass is permanent.
Prevention From Injury – There is evidence that supports the fact that Creatine has antioxidant properties that help in the prevention of muscle fatigue and injury. So, if you are lifting heavy or doing high-intensity training, it makes sense to supplement yourself with Creative Monohydrate powder to stay injury free.
Brain Health – Humans, especially vegetarians, tend to have lower stores of Creatine in their body which might increase the risk of neurological disorders such as:
- Parkinson’s Disease
- Alzheimer’s’ Disease
- Motor Neuron disease
- Depression
- Cognitive disability
- Brain or spinal cord injuries
Since the Brain also requires a healthy dose of ATP to function optimally, Creatine can have a positive effect in the treatment or prevention of various neurological disorders in humans. A study suggests that Creative supplementation may increase short-term memory and Brain function by up to 50% in humans, all the more reasons to jump on the bandwagon!
Lowers Blood Sugar Level – Further studies on the benefits of Creatine have shown that the compound may improve Glucose metabolism in healthy and insulin-resistant individuals with type-2 Diabetes. Furthermore, it could also help in treating non-alcoholic fatty liver disease too.
What is the recommended dosage of Creatine Monohydrate?
Well, there are two ways to go about it:
You can either choose to load your body with 20gm of Creatine Monohydrate every day for a week, split into 3-4 servings throughout the day. This is called the loading period, as it helps to increase your muscle store of Creatine.
After one week, you can drop down to 3-5gm every day.
Or else, you can start and continue with 3-5gm of serving every day without doing the loading phase. This way, it will take you a month to build up the muscle store for Creatine, but the results will be similar, albeit delayed.
So, which is the better option?
Honestly, it depends on your preference. If you have just started working out, it might be better to start with the second option, let the Creatine build up in the muscles slowly and steadily while you focus on your training.
However, if you are a high-level athlete who has to compete in an event shortly, it makes sense to go with the first option to get better results quickly and efficiently.
What are the side effects of Creatine Monohydrate?
Creatine Monohydrate is one of the most researched supplements in the world. Scientists have conducted more than 1000 studies on Creatine as a dietary supplement and, all of them have shown that the compound is the best supplement for exercise performance.
However, Creatine does lead to water retention in the muscles. Thus, it is advisable to take the Monohydrate supplement powder with a glass of water and drink plenty of fluids to avoid dehydration and cramps.
Best Creatine Supplements You Can Buy Online
Everyone wants to get better each and every day in the gym. Creatine Monohydrate helps boost your athletic, endurance, and muscular performance severalfold without any harmful effect whatsoever. So, let’s take a look at the top 10 creatine supplements that provide these benefits:
Optimum Nutrition (ON) Micronized Creatine Monohydrate Powder
Optimum Nutrition Creatine Monohydrate Powder is one of the most popular Creatine supplements in the market. It provides you with the highest quality Creatine Monohydrate for your daily needs and goals.
MuscleBlaze Creatine Monohydrate
MuscleBlaze Creatine Monohydrate goes the extra length to help deliver Creatine to your muscle for optimal performance in the gym. You get an adequate amount of Creatine Monohydrate in each serving which is effortlessly absorbed by the muscles for better performance and muscle boost.
MuscleTech Platinum 100% Creatine
Muscletech Platinum 100% Creatine is vigorously lab-tested and is safe to consume. Thanks to the presence of high-quality ingredients and no additives, you can always count on MuscleTech for your fitness needs and goals.
GNC Pro Performance Creatine Monohydrate
If you want to gain muscle mass and boost your performance in the gym, you can’t look past GNC Pro Performance Creatine Monohydrate. The Creatine Monohydrate is bloat free and easily absorbable in the muscles providing optimal results each time you take a serving.
Nutrabay Pure Creatine Monohydrate Amino Acid
Nutrabay’s Pure Creatine MonohydrateAminoAcid provides enough fuel in each serving to improve your endurance and increase your muscle power.
The ingredients follow strict quality control and standard to bring you the most potent product in the market.
PhD Creatine Pure Micronised Grade
PhD Creatine Pure Micronised Grade is formulated using a patented manufacturing process that not only guarantees a high-quality product with top ingredients but also gets absorbed in the muscles to improve athletic performance.
Isopure Creatine Supplement
Isopure Creatine Supplement brings us the Creatine Monohydrate powder that helps you sustain your workout in the gym at an optimal level. You can develop lean muscle mass and increase your capacity to produce more ATP to boost your performance.
BigMuscle Creatine
Target the anabolic hormones in your body and increase muscle mass, muscle strength, and stamina by boosting the Testosterone production in the body, thanks to BigMuscle Creatine Monohydrate.
BigMuscle is always a good option to have at your disposal for quick and efficient muscle growth.
Healthvit Creatine
Healthvit Creatine Monohydrate is formulated using high-quality ingredients that help you in the prevention of injury and muscle fatigue with each serving.
As it is 100% Gluten-free and additives-free, it is very safe to consume to raise your performance in the gym.
HealthXP Creatine
If you are looking for more endurance and power in the gym or an upcoming competition, look no further than HealthXP Creatine Monohydrate. You can also boost your mental performance thanks to this high-tech Creatine supplement.
Frequently Asked Questions About Creatine
What is Creatine Supplement?
Creatine is an organic compound that is present in the muscle cells of vertebrates. Its basic function is to convert the ADP into ATP to provide energy for muscle contractions.
Is Creatine safe?
Yes, Creatine is perfectly safe. Since it is synthesized in the body naturally (about 1gm per day), it is perfectly safe to supplement with Creatine Monohydrate. There have been several studies conducted over the years that prove the safety and benefits of Creatine.
When to take creatine?
The timing is not as important on the rest days, however, it’s advisable to take Creatine just before or after the workout to derive maximum benefits during the workout days.
How to take Creatine?
Since Creatine helps in water retention inside the muscle, it is better to take it with a glass of water. It is also advisable to drink plenty of fluids to avoid dehydration and cramps during workouts.
How much Creatine per day?
A high-level athlete can consume as much as 10gm of Creatine per day to keep up with the needs and demands of his body. For a general gym goer, 3-5gm of Creatine per day is enough once the muscle stores have been built up over time.
Is Creatine a Steroid?
No, that is a myth. Creatine is not a steroid and it bears no relation with Steroids in its structure either. However, it does help with the increase in muscle strength and muscle mass by naturally increasing the hormones such as IGF-1 and testosterone in the body.
Is Creatine a Protein?
No, Creatine is an Amino Acid derivative that is made from arginine, glycine, and methionine in the body.
Does Creatine cause Kidney damage?
No. There have been various research and evidence that prove the fact that Creatine has no harmful effect on the Kidney, Liver, Heart, Lungs, or any other organs in the body.
Should I take Creatine while trying to lose belly fat?
Yes, you can. While Creatine does increase water retention inside the muscles that could lead to temporary weight gain, this Amino Acid derivative plays no part in increasing fat in the body.
Is Creatine harmful?
No, being the most researched supplement in the market today, Creatine is not harmful at all. It has a variety of advantages that when combined with regular exercise can give you optimal benefits.
How to take Creatine Monohydrate for beginners?
It’s very simple. You can mix it in a glass of water or take it with your protein shake just before or after your workout.
What is the best form of Creatine?
Creatine Monohydrate is the most studied form of Creatine to date. And, as research suggests, Creatine Monohydrate has the most evidence that supports its efficacy.
