Creatine is the number one supplement for improving performance in the gym, studies show that it can increase muscle mass strength and exercise performance.
As you all know the creatine is a very useful supplement these days and I have shared my story also in the conclusion part do read the article first and then read my story also when I added creatine supplement in my diet.
Benefits Of Creatine -
Additionally, it provides a number of other health benefits such as protecting against neurological disease some people believe that creatine is
unsafe and has many side effects but these are not supported by evidence in fact
it is one of the world most tested supplements and has an outstanding safety
profile.
What Is Creatine -
It is a substance found naturally in your body particularly in muscle cells it is commonly taken as a supplement.
It helps your muscles to produce energy during heavy lifting or high-intensity exercise.
Why Athletes And Bodybuilders Take Creatine In Their Supplement Stacks?
Taking creatine as a supplement is very popular among athletes and bodybuilders in
order to gain muscles, enhance strength and improve exercise performance.
Basically, it provides the boost that they needed to lift the heavyweights in the Gym.
And for athletes, it helps to increase the progress chart of their daily curricular activities.
when you supplement you increase your stores of phosphocreatine this is a form of stored energy in the cells as it helps your body produce more of a high-energy molecule called ATP.
How Does Creatine Works In The Body -
when you have more ATP your body can perform better during exercise creatine also alters several cellular processes that lead to increased muscle mass strength and recovery.
How Creatine Can Improve Health and Athletic Performance -
In high-intensity
exercise its primary role is to increase the phosphocreatine stores in your muscles.
The additional stores can then be used to produce more ATP which is the key energy source for heavy lifting and high-intensity exercises.
Creatine Also Helps You Gain Muscle In The Following Ways-
Creatine gives your muscles more
energy and leads to changes in cell function that increase muscle growth.
Boosted
workload enables more total work or volume in a single training session which is
a key factor in long-term muscle growth.
Note- a rise in hormones such as IGF-1 after taking
creatine increased cell hydration lifts water content within your muscle cells
which causes an increase in the cell volume that may play a role in muscle growth.
It reduced protein breakdown which may increase total muscle mass by reducing muscle
breakdown and giving you the gains.
Supplementing with creatine can reduce
these levels increasing growth potential in your body.
Creatine supplements also increase phosphocreatine stores in your brain which may improve brain health and prevent neurological disease.
Creatine Gains Are Permanent Or Not? -
Creatine and the effects on muscle gain-
Creatine is effective for both short and long term muscle growth.
It assists many different people including intermediate, beginners, and elite athletes.
One of the 14-week studies about creatine determined that adding creatine to a weight training program significantly increased leg strength and muscle mass
In a 12-week study in weight lifters, creatine increased muscle fiber growth two to three times more than the usual training routine.
The increase in total body mass and 1 rep max for bench press is also increased.
Supplementing with creatine can result in significant increases in muscle mass this applies to both untrained individuals and elite athletes.
Creatine can also improve
strength power and high-intensity exercise performance in one review adding
creatine to a training program increased strength by 8% weightlifting
performance by 14% and bench press one-rep max by up to 43 percent compared to previous training.
The well-trained strength athletes supplementing for 28 days found increased in bike sprinting performance by 15% and benchpress performance by 6%
creatine also helps maintain strength and training performance.
While increasing
muscle mass during intense overtraining these noticeable improvements are
primarily caused by your body's increased capacity to produce ATP.
ATP(Adenosine triphosphate) Theory to increase the strength and intensity of the workout using Creatine-
Normally ATP( is the source of energy for use and storage at the cellular levels) becomes depleted after 8 to10 seconds of high-intensity activity but because
creatine supplements help you produce more ATP you can maintain optimally
performance for a few seconds longer.
That's why creatine is one of the best supplements for
improving strength and high-intensity exercise performance.
How Creatine Prevents You from Diseases -
It works by
increasing your capacity to produce ATP energy.
Creatine affect your brain just like your muscles, your brain stores phosphocreatine and requires plenty of
ATP for optimal function.
Supplementing may improve the following conditions
Alzheimer disease, Parkinson disease, Huntington disease, ischemic stroke or spinal cord injuries, motor neuron disease.
One six-month study in children with traumatic brain injury observed a
70%reduction in fatigue and a 50% reduction in dizziness.
Human research suggests
that creatine can also aid older adults vegetarians and those at risk of
neurological diseases as vegetarians tend to have low creatine stores because they
don't eat meat which is the main natural dietary source.
In one study in
vegetarians supplementing caused a 50% improvement in a memory test and a 20%
improvement in intelligence test scores although it can benefit older adults and
those with reduced stores creatine exhibits no effect on brain function in
healthy adults.
Other health
benefits of taking creatine include lower blood sugar levels, improve muscle
function and quality of life.
Different Forms Of Creatine Supplements-
The most common and well-researched supplement form is
called creatine monohydrate many other forms are available such as Creatine Hydrochloride, Creatine Magnesium chelate, and much more.
But the most common and effectively used is the monohydrate form of creatine.
Side Effects Of Creatine-
The side effects
to creatine is one of the most well-researched questions asked about these supplements.
One thing is that you have to stay hydrated and drink at least 5-6l water on daily basis otherwise it can affect your liver also.
Studies reveal that there are no such negative effects of creatine and exhibits
no harmful side effects though it commonly believed to cause dehydration and
cramps when taken in excessive dosage.
Studies don't support this at the end of the day creatine is one of the
cheapest most effective and safest supplements you can take it as it supports quality
of life, brain health, and exercise performance.
Vegetarians who
may not obtain enough creatine from their diet and they can definitely think for supplementing creating in their diet.
Dosage of Creatine -
For Dosage of Creatine, you can basically consume 3-5gm of creatine monohydrate on daily basis before or after the workout.
You can run this cycle for at least 12 weeks and after that give a break for at least 4 weeks and then again you can start the cycle with 3-5gm creatine monohydrate on a daily basis.
Or there is one more way but it will not suggest you go in this way maybe it can affect your liver also if you don't drink enough amount of water and stay hydrated.
In this, you need to consume a high dosage of creatine(10gm) like 5gm pre-workout and 5 gm post-workout for 1 week or 10 days and after that, you can come on your regular dosage which is 5gm.
8 Food Source High In Creatine -
| Food | Amount/kg |
| Steak | 4.5/kg |
| Salmon | 4.5/kh |
| Chicken | 3.4/kg |
| Herring fish | 4.5/kg |
| Meat | 4.5/kg |
| Tune | 4/kg |
| Pork | 5/kg |
| Cod | 3/kg |
Conclusion -
So Creatine supplements are very safe and you can consume it and transform yourself.
In my case, I was 70kg when I started consuming creatine in my diet and my height is 5feet 11 inches. so I stared with 2.5gm in my pre-workout and 2.5gm in post-workout and after 10 days only I can feel that I can lift heavy weights and the amazing thing was my 1 rep max in all compounds exercises like bench press, squats and deadlift were increased by some points so that was a really happy moment for me but one thing you should keep in your mind that you should drink enough amount of water to see the results of creatine and always go for creatine monohydrate.
Comment your experience after using the creatine monohydrate.
I'm Rohan Nara founder of Beasthacks.i'm into the fitness from past 3 years and i was 43kg before and then i transformed myself for more details check out transformation stories section.
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