Creatine can help increase strength and performance during short-duration high-intensity exercise like weight lifting. It may also help reduce fatigue and muscle damage.
The best creatine powder is micronized so that it dissolves easily in water and mixes well. It should also be third-party tested for purity and safety.
What is creatine?
Creatine, a natural substance produced by the body, helps the skeletal muscle flex and contract. The body stores creatine as well in the liver pancreas, and kidneys. It is then used to produce energy when required. Many people who weight train and are active often take creatine supplements to boost muscle mass and improve performance in high-intensity exercise.
When ingested, creatine is carried in the bloodstream to storage sites within muscle cells, where it’s phosphorylated to form a compound called phosphocreatine. This provides a constant source of energy to the muscles during intense exercise. It also alters several cellular processes that promote increased muscle strength, endurance and recovery.
Although creatine is found in foods, it is most commonly available as a powder that can be added to drinks or food. You can find it in sports and nutrition shops, as well as online or at certain grocery stores. It’s important to select a creatine product that is made from pure ingredients, without any additives or fillers. Consider a product that is Informed Sport certified. This means the product has been tested by a third party for banned substances.
Most of the benefits of creatine are associated with exercise performance, especially high-intensity training like sprinting and power lifting. It’s also been shown to help people who are recovering from injury heal faster and reduce the risk of future injuries by helping repair microscopic tears in the muscle fibers.
How does creatine work?
Creatine, a substance that is naturally produced by the human body, can be found in red meats and fish. When people eat food that contains creatine, their body turns it into a compound called phosphocreatine. Phosphocreatine helps the cells of the body make energy. It is used to fuel the muscles during high intensity exercise such as weightlifting and sprinting. Creatine increases the phosphocreatine in the muscles. This gives athletes more energy to perform high-intensity exercise. It also helps increase the protein synthesis which is crucial to muscle growth.
It may be more effective to take creatine before or after exercising. It is found naturally in meats, fish, poultry, and eggs. It’s available as a dietary product in the form of tablets, powder and some energy drinks. You can purchase it without a doctor’s prescription at supermarkets, drug stores and nutrition shops.
In some cases, the body can retain more water when creatine is consumed. This is because creatine is osmotically activated, which means that an increase in your body’s levels of creatine causes your cells to retain more water. This isn’t a big deal because the water will only increase your intracellular fluid (ICW) not your extracellular fluid (ECW) or total body water.
Some studies suggest that creatine can boost cognitive performance among older adults. In one study participants who took creatine for six weeks did better on tests of intelligence and working memory than those who took a control. Some studies also suggest that creatine can help reduce symptoms of Duchenne muscle dystrophy among children and adolescents. These findings need to be confirmed by further research.
Where to find it
When taking creatine, it’s important to follow the recommended dosage, which is typically 3 to 5 grams a day of creatine monohydrate or 0.1 g per kg of body mass. It’s important to take the creatine with water as high-dose supplements can cause bloating of the stomach and intestines. You can begin by taking the creatine three or four times per day for the first week to minimize any discomfort.
In addition to creatine powder, it is also available in pre-workout beverages and protein bars. These bars usually contain a combination between carbohydrates and protein to help you recover from your workout and maintain energy. Look for bars with a combination of oats, which will provide a sustained release of carbohydrates, and whey, soy, or other proteins to promote muscle recovery. Other ingredients such as nuts, seeds, dried fruits, and fibers, will also help to promote muscle growth.
Red meat, poultry and fish are all naturally high in creatine. However, the amount of creatine in these foods is small, and it’s not clear that increasing your dietary intake offers any extra benefits over sticking with the recommended dose of a creatine supplement.
Is creatine safe to use?
Creatine, which is often marketed as an effective supplement for building muscles, has a number of health benefits. It may help reduce heart disease risk by lowering blood triglycerides, and it may improve brain function. There’s even some evidence it can speed up muscle recovery after exercise.
Fortunately, creatine is very safe when taken at recommended doses for long periods of time. Most studies have found that creatine is safe for most people. This includes older adults. It does not affect kidney function and doesn’t increase the risk of the disease sarcopenia among healthy adults.
Creatine is derived from three other amino acid, glycine and methionine, in our bodies. It helps our muscles produce ATP, or energy, for short bursts of intense training and can boost performance by increasing glycogen storage in the body. Creatine is also linked to anabolic hormones such as testosterone and increased muscle protein synthesis.
Orally ingested creatine increases osmotic tension in muscle cells. This creates an environment that makes your muscles swell, which is what stimulates muscle growth over time. It is important to only consume creatine in powder form. This way, it can be easily absorbed without being broken down by the digestive tract.
