Creatine 101 | What Benefits Are You Missing Out On Right Now
Just about every fitness enthusiast, gym-goer, or bodybuilder since the 90s is familiar or has at least heard of creatine. Nonetheless, there are still many myths about what exactly creatine is and how it works. Let’s clear up some of those myths and get the facts straight.
What Is Creatine?
Contrary to popular misconception creatine is not a steroid! It is naturally found in red meat and even produced naturally by the liver in the body. Creatine is a combination of three amino acids; L-Arginine, Glycine, L-Methionine. Aside from producing it, your body also stores creatine in the form of phosphocreatine. These creatine stores are primarily in your muscles, where it’s used for energy.†
How Does It Work:
In general, creatine can help maintain a continuous supply of energy to working muscles by keeping production up in working muscles. † But before we can understand how it works, we need to understand how our body produces and uses energy. When we eat food, it is broken down into its simplest form.
Carbohydrates, for example, are broken down into glucose during digestion. Glucose is then further broken down into carbon dioxide and water which releases energy in the form of ATP (Adenosine 5′-triphosphate) through a cascade of events called cellular respiration.†
ATP is a very important molecule in the body and is primarily responsible for storing and transferring energy in cells. Because of this, ATP is often referred to as the body’s energy currency. Without ATP, you would not be able to produce a muscular contraction and many of the chemical reactions in the body would not occur.†
When you supplement with creatine, you can increase your stores of phosphocreatine. These muscle stores of phosphocreatine release energy and can rapidly boost the production of ATP molecules.†
The primary benefit of creatine involves promoting strength and power output. In combination with resistance training, creatine may help increase lean mass. Outside of exercise performance, some studies indicate creatine may assist cognitive function through improving working memory.†
Other benefits include:
- Increased Cell Hydration†
- Reduced Protein Breakdown†
- Lower Myostatin Levels†
- Improve Exercise Performance†
- Boost Recovery†
- Promote Increased Training Loads/Workload†
- Increase Lean Muscle Mass†
What Can You Expect?
This supplement is best for supporting strength and performance during high-intensity, short-duration, anaerobic training. For endurance-type, aerobic training you may not see as many results.
However, you may experience muscle mass growth and reduced fatigue with a combination of strength training with endurance-type training.†
|Is Creatine Safe?|
|Yes! Creatine is one of the most well-researched supplements available and considered generally safe. In fact, studies lasting up to four years did not report negative side effects. And most claims of risk or side effects are unfounded.†|
|Can Women Take Creatine?|
|Yes, it is considered generally safe. However, it should be avoided by pregnant or breastfeeding women.†|
|Can It Cause Hair Loss?|
|Surprisingly, one study found creatine supplementation may increase a hormone called DHT. An increase in DHT may promote hair loss, however, more research is needed.†|
|Should It Be Cycled?|
|It does not need to be cycled, but some users and manufacturers recommend cycle periods. Additionally, many bodybuilders prefer to do a loading phase to saturate their cells. A typical loading phase could look like taking 20-25 grams for the first 5-7 days. Then the maintenance phase would consist of 5 grams per day every day afterward. You can take it before or after your workout; it does not make a difference.†|
|What Types Of Creatine Are There?|
The most common and well-researched form of creatine is creatine monohydrate, but are many different formulations. But creatine monohydrate is almost completely absorbed by the body, so other forms of creatine may not be any more beneficial.†
Other forms include:
|Will Creatine Grow Glutes?|
|Not directly! While creatine can support muscle growth, it won’t do all the work. Instead, if you’re goals are to grow your glutes or any particular muscle group, your training style will direct your results. So you’ll want to put more emphasis on training your legs and glutes, the addition of creatine can help promote training heavier, recovering faster, and reducing muscle breakdown. All these factors contribute to muscle growth.†|
In this section, we’re going to dive into some of our popular products and their suggested intake. But these aren’t the only options available. You can view other products on our website.
- AllMax Nutrition Creatine Monohydrate
- Life Extension Creatine Capsule
- Hi-Tech Pharmaceuticals Creatine Nitrate
How To Take AllMax Nutrition Creatine Monohydrate:
AllMax Nutrition recommends taking it daily with water or juice upon waking and post-workout, or on non-training days, after a meal.
AllMax Nutrition’s Suggested Usage:
Loading Phase: 1 scoop twice daily (total of 10 g. day) for 5-7 days.
Maintain Phase: 1 scoop daily (total of 5 g/ day).
Cycling Phase: 8 weeks on, 2 weeks off. Repeat.
Customer Review By Allan: “This creatine has been a staple in my supplement stack for years. I can feel a difference in my strength and recovery during off-cycle periods. Great product, highly recommend.” Posted on 2/28/22
How To Take Life Extension Creatine Capsule:
Life Extension recommends taking two (2) capsules twice daily with water or juice, or as recommended by a healthcare practitioner.
Customer Review By Daniel: “Great product I have been using for over a year Love all Life Extension vitamins and supplements.” Posted on 12/9/21
How To Take Hi-Tech Pharmaceuticals Creatine Nitrate:
Hi-Tech Pharmaceuticals recommends taking 2 (two) tablets daily at any time convenient for you. Consume ample amounts of water while taking this product.
Customer Review By Brenda: “Just finishing my first bottle of Creatine Nitrate and am super happy with my gains! I didn’t experience any bloating or water retention like I normally get with monohydrates either! Great product overall!” Posted on 2/28/22
This wraps up our post on Creatine. Thank you for reading! And as always, if there was something that wasn’t clear, another question you want to be addressed, or if you have another idea for a blog,
Looking for more to read? Check out some of our other blogs!
- Natural Testosterone Boosters Guide
- The Best Tongkat Ali Supplements For You
- How To Build Muscle With Turkesterone
- Top Immune System Boosters You’re Missing Out On
- Ephedra VS Ephedrine
Warnings And Side Effects:
Do not exceed the recommended dose. Not intended for pregnant or nursing mothers. Not intended for children under 18 years of age. If you are taking any medications, have a known medical condition, or are planning a medical procedure, consult your doctor before use. Discontinue use and consult your doctor if any adverse reactions occur. Keep out of reach of children and pets. Do not use if packaging has been tampered with. Store in a cool dry place away from direct sunlight. Avoid excess heat.
†PLEASE NOTE: The intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog is based on anecdotal information and available studies/reviews. While it is our goal to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, if you have any concerns, please visit the manufacturer’s website. Also, the information above is not a representation of our views at Same Day Supplements. Rather, these are the views and information provided by the manufacturers and users. The Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.
The post Creatine 101What Benefits Are You Missing Out On Right Now appeared first on Supplement Reviews Blog.