Exploring The Benefits Of Creatine
You may have heard of creatine, or seen someone at the gym mixing a scoop of white powder into their protein shake. Although it may look suspicious, rest assured that creatine is actually one of the safest, most researched, and commonly used sports supplements available on the market today.
Creatine is a naturally occurring compound in the body that is also found in protein-rich foods. It is a vital source of energy for the muscles and may also enhance brain function, increase strength, improve performance and maintain mental acuity, many individuals integrate creatine supplements into their daily routine.
During high-intensity exercise, creatine plays a crucial role by increasing phosphocreatine stores in your muscles. These stores can then be used by your body to generate more ATP, the primary energy source for heavy lifting and high-intensity activities. In addition to its role in energy production, creatine can also promote muscle growth in the following ways: Increased workload: By allowing for more total work or volume in a single training session, creatine is a key factor in long-term muscle growth.
Enhanced cell signaling: Creatine can increase satellite cell signaling, which aids in muscle repair and new muscle growth. Higher anabolic hormone levels: Research has shown that taking creatine can increase hormone levels like IGF-1. Improved cell hydration: Creatine also increases water content in muscle cells, which causes cell volumization and can contribute to muscle growth. Reduced protein breakdown: Creatine may also increase total muscle mass by reducing muscle breakdown. Lowered myostatin levels: The protein myostatin can inhibit new muscle growth, but supplementation with creatine has been shown to reduce myostatin levels and increase growth potential.
Comparing Different Types of Creatine Supplements
With so many varieties of creatine supplements on the market, it can be challenging to determine which one is the best. While there are many forms available, including creatine ethyl ester, creatine magnesium chelate, creatine hydrochloride (HCl), and creatine malate, creatine monohydrate is the most researched.
Despite claims that these other forms are more easily absorbed by the body, reduce water retention, or enhance performance, limited research exists to support these assertions.
While Creatine Monohydrate is the most popular creatine supplement, a very small amountof users have reported mild stomach discomfort when taking it. However, research indicates that switching to micronized creatine can alleviate this problem, as it is gentler on the stomach.
Typical Creatine Use
Creatine monohydrate is often consumed in doses as low as 3 g per day for 28 days, which has been shown to effectively and safely elevate creatine levels in the muscles and enhance strength.
Scientific research typically employs “loading” doses, where 20 g of creatine monohydrate is consumed per day (divided into four 5 g doses taken throughout the day) for 5-7 days, followed by a “maintenance” dose of 3-5 g per day for several weeks to months, without any significant adverse effects reported.
Supplementation is known to cause weight gain in the initial stages due to water retention, however this water retention is in your muscle fibres, not your fat cells, making your muscles look more full or “pumped”
Summing Up
Creatine is a Beneficial Supplement Addition. Overall, adding creatine to your supplement stack is an excellent way to see significant positive changes in your body and gym routine.