Are you an athlete or a fitness enthusiast? Chances are you must have heard others talking about creatine supplements. Have you wondered what is creatine and how it works for your body? Let us find out!
An increasing number of fitness enthusiasts have started incorporating creatine monohydrate into their workout diets. Still, it is crucial to understand its meaning and role in boosting athletic performance.
What is Creatine?
Creatine serves as a natural source of energy that assists your skeletal muscles contract or flex. It also offers a steady supply of energy to your working muscles such that they remain active, especially while working out.
Almost half of the creatine’s supply in the body (around 1-2 grams every day) is obtained from the diet, particularly protein-rich foods items, including:
- Seafood
- Red meat
- Animal milk
The other half of creatine is produced by the body naturally in organs like the liver, pancreas, and kidneys. These organs are responsible for delivering around 95 percent of creatine to the skeletal muscles to be utilized during any form of physical activity. The remaining portion of creatine is dispatched to the brain, heart, and other tissues.
With Wellversed, you can come across premium-range creatine monohydrate in the form of a supplement to support those not getting ample supply of creatine through their diet. Some of the common forms of creatine monohydrate supplements are:
- Energy bars
- Powders
- Capsules
- Liquids
- Tablets
Can You Take Creatine?
Studies have revealed that it is safer for most individuals to take creatine supplements. However, you can avoid this supplement in the following cases:
- Pregnancy
- Having a liver disease
- Having a kidney disease
Why Do People Take Creatine Monohydrate?
Most professional as well as amateur athletes take creatine monohydrate in the form of supplements to support their workout routine while improving the recovery process. Creatine monohydrate is known to effectively deliver a “quick burst” of energy along with increased strength. It enhances athletic performance effectively.
A number of athletes taking creatine monohydrate supplements tend to participate in power sports, like:
- Wrestling
- Football
- Hockey
- Bodybuilding
What are the Most Common Creatine Supplements?
It is Creatine Monohydrate. It is a dietary supplement that boosts muscle performance in a shorter span of time. It also strengthens muscle power during high-intensity resistance exercises like bicycling, sprinting, or wrestling.
What Happens When You Take Creatine Supplements?
A major portion of creatine heads to the skeletal muscles. Here, creatine is converted into a compound with a mix of creatine and phosphoric acid. The acid creates ATP or Adenosine Triphosphate. ATP serves to be an ultimate source of energy that is used by the cells while working out. As such, creatine consumption delivers ample energy supply to the tired muscles while working out.
Some more benefits are:
- Increasing Anabolic Hormones: Anabolic hormones are responsible for promoting growth and tissue repair. They feature estrogen, testosterone, insulin, and hGH (human growth hormone).
- Expediting Muscle Recovery: When you exercise, you create micro-tears in the muscle fiber. Upon recovery, these micro-tears heal. Thus, you can expect your muscles to get stronger. Creatine also activates satellite cells within the muscles, healing micro-tears in them.
- Boosting Water Content in Muscle Cells: Improved cell hydration leads to muscle growth while minimizing muscle cramps and dehydration.
What are the Benefits of Taking Creatine Supplements?
For those who exercise regularly, studies reveal that taking creatine monohydrate as a popular form of creatine supplements can deliver the following benefits:
- Improving the overall exercise performance
- Increasing muscle mass
- Helping with recovery after an intense workout
- Reducing cramping and dehydration
- Preventing severe muscle injuries
- Helping athletes withstand intense activities
- Minimizing muscle tightness
If you are a vegan or vegetarian, you can observe garnering more health benefits from creatine supplements. It is because you do not obtain creatine through an animal-based diet.
In addition to assisting with muscle repair and development for athletes, creatine supplements, like creatine monohydrates, can also help in the following conditions:
- Osteoarthritis
- Conditions affecting creatine metabolism
- Neurodegenerative diseases, including Parkinson’s disease
- Insufficient blood flow to the heart muscle
- Diabetes
- Conditions affecting the transportation of creatine across the body
What is the Best Form of Creatine?
Creatine monohydrate is the most common and the most-studied form of creatine supplements. At the same time, there are several other options when it comes to buying supplemental creatine. Some of the other popular versions are kre-alkalyn (creatine mixed with bicarbonate), creatine hydrochloride (creatine mixed with hydrochloric acid), and creatine nitrate (creatine bound to a nitrate molecule).
Supporters of these creatine monohydrate alternatives feel that these bonding agents are capable of increasing the ability to store or absorb creatine. Therefore, it is best to consult your healthcare provider of nutritionist before coming to a final decision.
When Should You Take Creatine Monohydrate?
It is pretty simple: if you wish the supplement to work effectively, you should take it daily. It is important to understand that creatine is not assimilated into your muscles readily. Rather, it takes some time for the supplement to saturate your muscles.
This is the reason why it is recommended to take creatine monohydrate for several weeks consistently to observe any results in your workout regimen.
Conclusion
Creatine is a compound that our body makes naturally. Moreover, you can also obtain it from protein-rich food items. In addition to delivering energy to your muscles, creatine also promotes brain health. Most individuals, especially fitness freaks, consume creatine supplements, like creatine monohydrates, to boost muscle strength and performance.
Ample research has been done on creatine and its uses. Creatine supplements are believed to be safe for most fitness enthusiasts to consume. If you are thinking of taking creatine supplements, it is best to consult your healthcare expert or a fitness expert.