Creatine is best known for its performance-enhancing effects. Even though creatine is a natural substance created in the body and it can be ingested through a number of foods, multiple kilograms of these foods would have to be consumed to get these extraordinary effects.
The most noteworthy effect high doses of creatine can have on the body is helping provide cells (particularly muscle cells) with energy. Making it an essential supplement for high-intensity athletes. This article will give you all the information you need to reap the benefits of this supplement.
Like with any product we put into our bodies, having the right knowledge, like what is a proper dose, are details of utmost importance to achieve the desired results. Despite creatine is one of the most used and researched components in the world, most people still lack the basic knowledge concerning its supplementation. In this article, we will elaborate on what creatine is, different forms of this supplement and how to incorporate into your routine. Want to know more? Read on!
- 1 Weekly newsletter with the best personal finance tips
- 2 Key Facts
- 3 Our Selection: The Best Creatine Supplements
- 4 Buyer's Guide: Everything You Should Know About Creatine Monohydrate
- 4.1 What is creatine exactly?
- 4.2 Is a pure creatine monohydrate the best option?
- 4.3 When did people start to use creatine as a sports supplement?
- 4.4 How does creatine monohydrate work exactly?
- 4.5 How does creatine monohydrate provide me with more energy?
- 4.6 How can ATP be replenished to prevent decomposition and energy loss?
- 4.7 How should a creatine supplement be taken?
- 4.8 Can creatine have any negative side effects?
- 4.9 Who can take creatine supplements?
- 4.10 Can you stop taking creatine abruptly?
- 4.11 Is creatine monohydrate meant only for athletes?
- 4.12 What are the advantages and disadvantages of consuming creatine supplements?
- 5 Shopping Criteria
- 6 Summary
- Creatine is a combination of amino acids produced by the liver, kidney, and pancreas — it is also naturally found in muscle and in red meat and fish, though at far lower levels than in supplements.
- Creatine reduces fatigue by transporting extra energy into your cells all over the body, allowing a noticeable increase in endurance. This can reaction can also work to reduce recovery time after intense training.
- Creatine supplements are best suited for athletes looking to improve their stamina and increase their endurance. Creatine is also known to increase muscle mass and improve strength.
Our Selection: The Best Creatine Supplements
Buyer's Guide: Everything You Should Know About Creatine Monohydrate
What is creatine exactly?
Creatine can have great benefits for athletes, nonetheless, it is very difficult for the body to make the high amounts athletes would need to notice a difference. Even consuming lots of foods that are high in creatine, you would need to eat a few times your weight to get the necessary amounts to enhance physical performance.
Taking a supplement of creatine monohydrate will allow you to intensify your athletic performance. Meaning, if you have more creatine phosphate — which you do if you take a creatine supplement — you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger.
Is a pure creatine monohydrate the best option?
When did people start to use creatine as a sports supplement?
Even though it started being used by athletes in the 1990s, it quickly became very popular with the general public as well. It was the perfect time for this product to gain traction, as there were no healthy alternatives to increased energy in the U.S. market. During this time some athletes were risking their careers, and their health, using illegal substances, which also had various negative side effects.
Creatine monohydrate became a great option for professional athletes to develop their muscles without jeopardising their professional career. Today, the use of creatine monohydrate is accepted for all types of professional and amateur athletes.
How does creatine monohydrate work exactly?
How does creatine monohydrate provide me with more energy?
The fix: ADP takes a phosphate molecule from your body’s stores of creatine phosphate, forming more ATP and increasing your energy reservoir, which is then stored to be used at the time of physical and cardiovascular exertion. For these reasons, taking creatine supplements can allow you to exercise with more intensity, making it a great supplement for any training routine.
How can ATP be replenished to prevent decomposition and energy loss?
Creatine phosphate serves to replenish and support ATP molecules, which in turn give the athlete the energy they need to carry out their workout.
How should a creatine supplement be taken?
Check out the information below to learn when is the best time of day to take creatine in order to achieve specific results. Moreover, the quantities in this table are merely a suggestion. Many experts would advise following the personalised dosage, which would be: 0.1 grams of supplement - per kilo of body weight - per day during the maintenance phase. This amount will give you the total you should ingest in a day, spread out in the times listed ahead.
|Loading phase||Maintenance phase||Recycling phase|
|5-7 days||3-4 weeks||2 weeks|
|4 daily doses||3 daily doses||-----|
|5-gram dose||3-gram dose||-----|
|Breakfast, before and after training, before sleeping||Before and after training, before sleeping||-----|
Can creatine have any negative side effects?
Aside from these possible complications, the use of creatine supplements is not harmful to our health. It should go without saying that it is always crucial to follow all recommendations regarding its use and dosage. When in doubt, seeking professional guidance is always a great idea, this way, your intake will be supervised, controlled and your progress monitored at all times.
Who can take creatine supplements?
Can you stop taking creatine abruptly?
When you stop supplementing creatine, you may notice decreased endurance and slower recovery times. The most noticeable sign of having depleted creatine levels is losing the ability to perform explosive exercises - a benefit associated with the use of creatine supplements.
Is creatine monohydrate meant only for athletes?
What are the advantages and disadvantages of consuming creatine supplements?
Like with any other supplement, when choosing a creatine product, there is a set of criteria you should consider in order to find the best possible product. Next we give you an overview of the aspects you should consider before making your final purchase.
It is understandable that you may want to save some money when purchasing any type of product. However, when it comes to things you will put in and on your body, you should consider cost after you have found quality products. Keep in mind that choosing a poor quality supplement could end up costing you much more in the long run.
Make sure your supplement is easy to take. Most creatine supplements come in the form of powder, this means you can mix them with water, juices or protein shakes. Moreover, you can also find creatine supplements in capsule format. If you travel or are constantly on the go, this may be the more practical option.
Availability And Delivery
If you plan to make supplementing creatine part of your fitness routine, you should choose a reliable provider that guarantees you will always be able to get your product in a timely manner. Keep in mind whether the products you buy are made in your area or manufactured abroad, in the later case delivery times and customs fees should be taken into consideration.
This is pretty self-explanatory, if you suffer from allergies, you probably already know the importance of checking that the product you choose is free of any possible compromising ingredients. Keep in mind that some creatine products may contain traces of certain foods. Regardless of your intolerances, if you do your research you can find a product that will work with your biology. These days you can even find products that are gluten and lactose-free!
This is important for anything you want to put in or on your body. Always make sure to check that the creatine supplement you buy is 100% pure, it shouldn't contain any kind of additives or chemicals. It makes sense that you are much more likely to obtain your desired results if you choose a high-quality product made with certified quality ingredients.
As you may have gathered from all the information in this guide, supplementing with creatine monohydrate can help you increase your muscle mass, endurance, and overall athletic performance. Endless research has proven that high reserves of creatine in the body can help you exert more strength while at the same time experiencing shorter recovery periods. Keep in mind that if you use this supplement correctly you can truly achieve remarkable results.
Even though creatine offers numerous benefits and it has been used for decades to help improve the performance of all types of athletes, it is important to always take the right dosage for your goals and body type. We suggest tracking your results to better measure any timing and dosage adjustments that may need to be made. If you want to get the most out of creatine monohydrate, always seek professional advice and opt for quality products with good reviewers and a proven track record.
If you found the information in this guide useful, don’t forget to share it so others can benefit from this knowledge. Alternatively, you can leave us a comment with your thoughts.
(Source of featured image: Piotrkt: 88972457 /123rf.com)