Creatine has become a controversial topic in the world of fitness. Many people have differing opinions on whether you should take Creatine every day and how much it can improve your athletic performance. Does it make you fat? Is Creatine safe to take? Is Creatine only for men? You’re at the right place if you need answers to these questions!
What is Creatine exactly?
Creatine, which is produced naturally by the body, can be found in muscles, the brain, and other organs. It is a by-product of three amino acids, glycine, arginine, and methionine, combined in the liver and kidney. It can also be found in meat or as a supplement.
Keep your creatine levels at a standard, especially if your goal is to improve athletic performance. If stored levels are too low, they can lead to:
- Lack of Strength
- An inflamed liver
- Nausea
- Weight loss.
What is the Creatine Process?
Creatine, whether ingested by the body or produced therein, binds to phosphate and forms a creatine phosphate molecule. This molecule donates its phosphate to ADP and converts it into ATP.
ATP is used to power fast and powerful movements. Creatine is essential for energy production because it helps convert ADP into ATP. This allows our ATP stores to replenish more quickly during exercise.
Creatine is also essential for transporting nutrients, which help to build protein molecules and aid in muscle recovery and growth.
What are the benefits of Creatine?
ATP levels increase with increased Creatine. During exercise, this energy can be used to help us work harder. Creatine helps:
- Strengthen and improve power
- Improve speed and agility
- Reduce recovery time
- Strengthen your muscles and build muscle mass
What are the side effects of taking Creatine?
Some side effects MAY occur along with the benefits. They are not always negative, but you should be aware of them in case your body starts to change in a way you weren’t expecting.
- DehydrationAs the Creatine moves water from your body to the muscles, you may feel dehydrated.
- , The reduced blood flow to the muscles causes muscle cramps as a result of dehydration.
- Uneasy stomach: Some supplements containing Creatine don’t mix well with water. This can lead to cramps due to poor digestion.
Con-crit Creatine is a great option if you want to avoid side effects. Con-crit Creatine is more water-soluble and can be taken at lower doses.
What are the different types of Creatine available?
The three most common are:
- Creatine Monohydrate
- Creatine ethyl ester (CEE)
- Creatine hydrochloride
These supplements are available in powder form and are usually mixed with water to be consumed. The most popular of the three is creatine monohydrate, as it’s the easiest and cheapest to buy.
You can buy Creatine in most supermarkets, pharmacies, or supplement stores.
Creatine Myth or Fact?
Let’s find out if this is just a bunch of talk or if there’s any scientific truth to it.
“Creatine makes me fat.”
MYTH Creatine causes fluid retention in the muscle, so your body might LOOK FULLER, and the scales could read higher. However, this does NOT mean that you have gained fat. Water weight helps to maintain hydration in your muscles, which allows you to exercise harder and longer.
“Creatine should not be consumed.”
MYTHLess than a year ago, scientific research proved that Creatine is completely safe for an adult. It reduces muscle cramps, tightness, and injury rates in athletes. If you are taking medication that is known to react negatively with Creatine, then it may not be safe for you to consume the substance. We strongly suggest you speak to your doctor if this is something that concerns you.
“Creatine only works for men, not women.”
MYTHCreatine is beneficial to both men and women. Due to the different body compositions of women, these changes may not be as noticeable and may take longer. Creatine is useful for both men and women. It increases your overall strength and boosts your energy levels and performance.
“I have to cycle creatine on-and-off”
MYTHCreatine benefits are only realized when the body reaches saturation. The full benefits would not be seen if you cycled, as your body wouldn’t reach saturation.