Creatine Monohydrate is the next best supplement after whey protein, you hear the most about in the gym industry for increased strength, performance, and conditioning.
According to studies, creatine is very useful to increase muscle mass, workout regime, and immunity.
It also protects us against many neurological diseases; Many people do believe that they are not safe or has some side effects, but these perceptions are not backed up by any studies or research evidence.
This supplement is one of the most analyzed and tested supplements across the whole range of workout supplements and has an unbeatable safety figure.
So, in this article we have compiled each and every detail you would ever want to know about creatine and its supplements.
Table of Contents
What is Creatine?
Creatine is a natural nutrient present naturally in our muscle cell tissues. It gives our muscles a boost in energy production very much needed during heavy workouts or for people with a very active physical routine.
Creatine Monohydrate is very popularly used by professional athletes or bodybuilders for gaining great muscle mass, enhancing our workout performance with increased strength and energy.
From a chemical point of view from a scientist or a medical practitioner, creatine is very much similar to amino acids. Our body uses glycine and arginine organically to produce small amounts of creatine.
There are a number of factors that affect our body’s natural creatine reservoirs. These factors include exercises or physical activities, meat intake in the body, the quantity of muscle mass with varying levels of hormones such as testosterone and IGF-1.
Approximately 95% of the total creatine content in our body is found in our muscles as phosphocreatine. The remaining creatine content,i.e., 5% is present in our brain cells, liver, and kidneys.
When we take creatine supplements to increase the creatine content in our body, the amount of phosphocreatine present in our muscles increases. This increase in phosphoprotein boosts the production of high-energy packets in our body,i.e., Adenosine Triphosphate(ATP).
ATP is the energy currency of our body; which generally means that when we have more quantity of ATP, our workout performance increases drastically and we feel less fatigue during our workouts.
How does Creatine Monohydrate work?
Creatine helps in improving the health and performance in various ways for the athletes and professionals who take the right needed dosage for extracting all benefits of creatine.
During your workout, creatine is dedicated to boosting the phosphocreatine reserves in our muscles.
These additional phosphocreatine stores help increase ATP production which has a vital role in improving our workout performance during heavy exercises. This serves as an additional energy source that can be used during the workouts.
Creatine increases the muscle gain process by:
1. Boosting power workload:
Creatine supplements ensure more work and power in the training sessions that plays the main role in extended growth in the muscles.
2. Incremented Anabolic Hormones:
There was a study conducted on people who were taking creatine supplements regularly that showed that there was a notable rise in hormones like IGF-1 in them.
3. Slowed Down protein breakdown:
Creatine intake enhances the muscle mass gain process effectively by reducing the breakdown of muscles during heavy workout sessions.
4. Enhanced Cell Network:
There was a notable increase in connections between different combinations of cells. This enhances muscle repair processes and encourages new muscle growth.
5. Decrease in Myostatin Levels:
High levels of myostatin in protein are responsible for slowing down the growth of new muscle fibers. Including adequate amounts of creatine supplement in our diet help reducing the myostatin levels helping our muscles to recover and grow properly with full potential.
6. More Hydration in Cells:
Creatine helps in increasing the water levels in our muscle cells which plays a greater role in growing our muscle strength.
Phosphocreatine stores in our brain help us improving with our brain health.
Creatine is responsible for increasing phosphocreatine stores and preventing neurological diseases.
Muscle Gain by Creatine Monohydrate
Creatine supplements are proven to be efficient for muscle growth both in short terms and long terms.
A study shows that creatine helps in increasing our muscle mass along with leg strength in people from all walks of life that includes aged adults and professional athletes.
Creatine is selected to be the most beneficiary among the very popular supplements all around the world.
Creatine Effect on Strength and Exercise Performance
One of the very vital benefits of taking creatine is that it increases your strength for heavy workouts.
Studies upon different people show an increase in their strengths by 8% and up to 14% improvement in performing their weightlifting workouts.
28 days of regular supplementation enhance the sprinting performance in professional athletes by 15%. Their bench-press performance also increased by 6%.
Other benefits of creatine supplements include maintaining strength along with better muscle mass growth.
These benefits are possibly effective due to our body’s increased capacity for producing ATPs.
Generally, ATP depletes within 8-10 seconds of high-intensity workouts. But creatine supplements make our body produce more ATP that helps us maintain our optimal performance some seconds longer.
Creatine Effects on Brain
Our brain also contains phosphocreatine as in muscles. The brain requires good amounts of ATP for proper functioning.
Creatine benefits in various health conditions such as:
- Motor Neuron Disease
- Parkinson’s disease
- Brain or spinal cord injuries
- Huntington’s disease
- Alzheimer’s disease
- Ischemic Stroke
- Memory and brain function in older adults.
Creatine benefits potentially in treating many neurological diseases.
In studies also, children suffering from traumatic brain injuries experience a 70% decrease in fatigue and a 50% decline in dizziness as one of the creatine benefits.
Creatine also helps in aiding older adults, vegetarians, and the ones facing neurological problems according to research.
Vegetarians are naturally low on creatine as they don’t eat flesh and fishes; which are vital natural sources of creatine.
Memory improvements and intelligence increase are also some of the very famous creatine benefits.
Creatine supplements are very beneficial for older adults and people with decreased stores.
Although it doesn’t show any effect on healthy adults’ brain processes.
Creatine Benefits in General
According to the various researches, creatine help:
- Decreasing the blood sugar levels
- Treating non-alcoholic fatty liver diseases
- Improving the quality of life and muscle function in aged
But still, there is much research yet to be carried out in this area.
Creatine monohydrate is one of the most researched and common forms of creatine supplements.
There are also many other superior forms of creatine available in the market. But there is no proof why creatine monohydrate is still the best.
It is most probably because creatine monohydrate is actually cheap and many studies do support the benefits that people experience.
It looks like the best option until some new research says against it.
Creatine Dosage Guidance
Generally, as seen in many people, when they start with creatine supplements, they do it with the loading phase.
This results in a dramatic jump in the quantity of muscle creatine stores.
Creatine loading refers to taking 20 grams of creatine every day consistently for 5-7 days. 20 grams are then split into four 5-gram servings at different times in a day.
This induces an insulin release in the body enhancing the absorption due to carb- or protein-based meal.
Done with your loading period? You can follow up with 3-5 grams per day that help to maintain optimum creatine levels in your muscles. Since there are none to zero side effects of using creatine, we can keep up with this dosage for longer periods of time.
If you are not in favor of creatine loading, you can go by taking 3-5grams in a day. But it might take you a long time for increasing your creatine stores for very obvious reasons.
Creatine directs water into our muscle cells, so it is beneficial for taking creatine with water.
Staying hydrated all day has its own benefits.
Side Effects of Creatine Monohydrate\
As we all know, creatine being the most preferred and researched supplements available.
Studies have been conducted for as long as four years and didn’t show any side effects.
There are no pieces of evidence that say creatine harms the liver or the kidneys in healthy people who take creatine in moderation. But if you are suffering from some liver or kidney issues before you started taking creatine, then you should go for medical consultations.
Many people say they experience dehydration and cramps but there are no scientific proofs that support them. Even though studies say creatine helps in reducing the chances of cramps and dehydration when we are doing our workouts in extreme heat conditions.
Out of every supplement out there, creatine happens to be the cheapest, safest, and much effective than others. Since creatine is not available in the veg diet, vegetarians and older adults find creatine supplements extremely useful.
Creatine monohydrate is much much more effective than other forms of creatine. Get your creatine now and enjoy the healthy results.