When your body oxidizes carbs, protein, or fat, it is doing this process in order to produce ATP. ATP is the energy responsible for driving almost every body process there is. ATP provides this energy by hydrolyzing a phosphate group. When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example, muscle contraction. Now this is where creatine comes into play. I assume you see where this is going.
Supplementing with creatine can help you produce more ATP so you can increase your workout intensity , which is especially beneficial for athletic activities involving short, fast, explosive movements. Another benefit of creatine is that creatine itself is a fuel source. In fact, your body's first choice of energy when performing anaerobic activity such as weightlifting is your creatine phosphate stores. By supplementing with creatine phosphate you will increase these stores, thus giving you more energy for your workouts.
There is another anabolic property that creatine holds and this is its ability to hydrate muscle cells. Plus, when your muscles hold more water, they look bigger and more pumped up. While creatine is most popular with strength athletes, it has a number of other potential effects , such as better brain performance, glucose metabolism, and bone mineral density, that make it a supplement that can benefit everybody.
Many studies have been done on creatine and it has been established to be a safe supplement to take. Ciaran Fairman explains this and other common misconceptions in the article " 6 Side Effects of Creatine: Myths Debunked. Since creatine has only been recently introduced to the market, it is hard to determine whether or not there will be long-term health effects from its use. However, it must be noted that, to date, there is not one reputable study that shows creatine has any dangerous side effects.
It is not necessary to load creatine, but it can help you see results faster. The idea of loading is to saturate the muscle cells resulting in faster results. Supplementing with g, without the loading phase, is the other method. Choosing this route will get you the same results as loading, but it will take you longer to experience the full benefits of creatine. Regardless of the method you choose, cycling is not needed. But the truth is, creatine cycling will not give you any added benefit over not cycling creatine.
There are two general recommendations when it comes to supplementing with creatine. The first is to take it before your workout because it increases your strength.
The second is to take it after your workout because it absorbs better. According to one study, taking it after your workout is best. For the study, 19 male recreational bodybuilders were randomly divided into two groups.
One group took 5 g of creatine before their workout while the other group took 5 g after their workout. For 4 weeks, the men trained 5 days a week and kept their protein intake similar. At the end of the 4 weeks, researchers found that those who took it after their workout gained more muscle mass than those taking creatine before their workout. However, the benefit was insignificant.
Meaning, the advantage of taking it after exercise could have occurred by chance. This is because it has no immediate effects on strength or muscle size. Only when your body is fully saturated with creatine will you benefit from it. Creatine is one of the safest sports supplements there is, yet many myths about it linger. The main concern is that it damages your kidneys. But there is zero data to support this notion. In fact, there are several studies showing that it has absolutely no effect on kidney function in healthy people.
This should be split into four 5-gram servings throughout the day 1. Absorption may be slightly improved with a carb- or protein-based meal due to the related release of insulin Following the loading period, take 3—5 grams per day to maintain high levels within your muscles. As there is no benefit to cycling creatine, you can stick with this dosage for a long time.
If you choose not to do the loading phase, you can simply consume 3—5 grams per day. However, it may take 3—4 weeks to maximize your stores 1. Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day. To load with creatine, take 5 grams four times per day for 5—7 days. Then take 3—5 grams per day to maintain levels. Creatine is one of the most well-researched supplements available, and studies lasting up to four years reveal no negative effects 8 , One of the most comprehensive studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing 8.
There is also no evidence that creatine harms the liver and kidneys in healthy people who take normal doses. That said, those with preexisting liver or kidney problems should consult with a doctor before supplementing 8 , 51 , In fact, studies suggest it can reduce cramps and dehydration during endurance exercise in high heat 53 , One study found that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss.
More research is needed, but people who are predisposed to hair loss may wish to avoid this supplement Creatine exhibits no harmful side effects. At the end of the day, creatine is one of the cheapest, most effective and safest supplements you can take. It supports quality of life in older adults, brain health and exercise performance.
Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful. Creatine has many benefits for health and performance. It can help you gain muscle, increase strength, and improve brain function, to name a few.
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