When I first started going to the gym I started reading blogs and watching videos about …well, how to get started from zero. And, one of the things I noticed at the begining was that many YouTubers and bloggers talk about Creatine.
But what is Creatine and how it cn help me gain more muscles in shorter time frame?
Creatine is a natural protein supplement that is used to boost the performance of an athlete. While it was initially used in sporting events, people all over the world who exercise are eager to invest in protein supplements that contain creatine. One of the major reasons creatine is considered to be popular is because the results that you get with creatine supplements are beyond comparison.
Although there have been a number of rumors about creatine, it still manages to be one of the best protein powder supplements available. There are over 500 research studies that prove how effective creatine is for the body and how much a person who is exercising can benefit from it. If you’re still skeptical about whether or not you should invest in a protein supplement that contains creatine, here are a few things about this protein supplement that you should know.
Why Use Creatine?
Most fitness enthusiasts will know exactly what creatine does. It is said to increase muscle strength and using the best creatine powder is better than any other supplement that is available in the market. Top creatine supplements have matched most of the supplements that have hit the shelves. Creatine is available in various forms and has been recognized by the scientific world as well in terms of providing strength and enhancing the size of the muscles. Creatine is a source of short bursts of power, however there are a number of people that have always doubted this supplement. There have been various studies conducted and the results have shown that creatine is one of the safest supplements to consume.
Creatine is said to benefit the body in a number of ways. If taken in the right proportion it can do you a world of good without the need to consume any steroids or any other supplements. Here we look at some of the benefits of creatine.
Creatine Produces More Energy
One of the major benefits of investing in creatine protein supplements is that it produces a lot of energy in your body and you can put this energy to use when you’re working out at the gym. While most protein supplements leave you feeling lethargic and lazy, creatine protein supplements will push you to your limits and keep you feeling active and energetic. Regular consumption of creatine supplements encourages you to perform more high-intensity exercises and this automatically contributes to better muscle building. This is one of the main reasons why most professionals look for the best creatine supplement to invest in.
Intensity Of Workouts
Creatine increases the capacity of the body and helps the body perform at a higher intensity. It also helps with increasing muscle size and improves the performance of the body as well. Creatine is said to provide immediate energy to the muscles in the body so that they do not fatigue prematurely and they keep going in the middle of a high-intensity workout. Creatine helps reduce muscle contractions and helps you to perform better irrespective of what physical activity you may be involved in. Athletes have seen that they sprint faster and people working out at the gym tend to pump out more reps. Creatine helps the muscles to accumulate and store high energy molecules that help to improve muscle size and strength. The best creatine powder helps to enhance the muscles and does not tire the body out at all.
Supports Muscle Functioning
One of the main reasons creatine is considered to be the best protein powder supplement in the market is because it enhances muscle growth in the best possible manner. No matter how out of shape you are, consumption of creatine supplements combined with a regular workout regimen will help you get in shape in no time and will also help you build muscles in the right way. Creatine alters the cellular pathways in the body and this helps the muscles to grow. This also helps to boost the formation of protein that enhances and helps new muscle fibers in the body.
People who use creatine have bulkier muscles as compared to people who use other forms of protein powders. This is because creatine increases water in the muscles and this automatically makes the muscles look bigger.
People with high levels of myostatin, which is a muscle stunting hormone, should use creatine protein because it helps to reduce myostatin and helps in building muscles in such patients as well.
Recovery Of Muscles
One of the biggest problems faced by athletes and fitness enthusiasts is damage and tearing of muscles. Although muscles can be strengthened there are times when they are pushed to their limits and they give way. Repairing muscles is a long and painful process. Consuming creatine on a daily basis not only helps repair muscle cells quickly, it also helps in preventing muscle cell damage. Creatine also stops the muscles from inflammation. It is important to choose the best creatine powder so that your body benefits from it and there are no side effects as well. The best creatine for men also helps the body to recover quickly from an intense workout session.
Improving the Anaerobic Capacity
A number of athletes look to improve sprinting performance and muscle volume. Consuming creatine on a daily basis helps to improve the volume of muscles by a great deal and also helps in improving the cycle sprint performance. The Anaerobic performance of the body increases significantly after you start consuming creatine on a daily basis. Studies have revealed that consuming creatine for just three days increases the body mass by an amazing 0.9 kilograms. The performance levels of the body also improved significantly and this improvement was seen in all the athletes that used creatine for these three days.
Enhancement Of Methylation
Methylation is the regulation of gene expression, protein synthesis and RNA metabolism through enzymatic catalyzation. Creatine enhances the methylation status and helps to provide an extremely powerful anabolic boost. Methylation is considered an extremely important process in the body. Consuming the best creatine for men helps enhance methylation. Creatine lessens the drain on the kidneys and the liver and creates a need for the body to synthesize creatine using amino acids. Creatine’s ergogenic processes help to increase the production of energy and increases the power output.
Enhancing Brain Function
Creatine is known for improving the power and increasing muscle mass however it has a lot to offer apart from its ergogenic properties. Creatine is useful in treating a number of vascular, neurodegenerative and muscular disorders. Studies have revealed that creatine is an essential neuroprotectant. This means that it is an agent that assists in the nerve cells survival. One of the main causes of neurodegenerative disorders is said to be the production of reactive oxygen species and energy metabolism.
Reactive Oxygen Species is a procedure where small molecules result in damage to various cell structures and some of these include free radicals, oxygen ions and peroxides. Creatine improves the ability of the brain and enhances it to survive the physical and metabolic trauma that is usually associated with many of these conditions. There are a number of neurodegenerative disorders that are caused due to the deficiency of creatine. This could be due to errors in the body with regards to producing creatine and storing it. Consuming creatine on a daily basis can help to deliver it to the central nervous system.
Improvement In Bone Healing
Bone fractures and other bone conditions such as osteoporosis are difficult and painful to cure. There are a number of people that suffer from these conditions and other similar bone conditions however they do not know where to go. Studies have revealed that creatine can be successfully used for healing bone fractures and for the treatment of conditions such as osteoporosis. Cell energy is critical for the development and maintenance of bones and is related to osteoporosis. Creatine enhances the production of cellular energy and assists with the bone formation in the body.
Glucose Tolerance Improvement
Glucose intolerance leads to diabetes which is one of the scariest conditions. Creatine assists with the improvement of glucose tolerance and helps with combating diabetes. A number of studies have shown that creatine increases the glucose transporter and the muscle glycogen content. This helps in improving the glucose tolerance in the body. Improvement in glucose tolerance was due to the increase in the expression of glucose transporter type 4. The expression of this transporter was helped by IGF 1 and IGF 2. Both of these were induced by creatine.
Reduction In Sarcopenia
Age brings about a decrease in the production of muscles and hormones such as growth hormones and testosterones decreases. This means that anyone getting older will eventually lose muscle mass. Fast twitch fibers that make up the muscle size usually respond well to creatine. Since these fibers are the first to be sacrificed due to Sarcopenia, creatine helps restore them and thereby negates the effects of age on muscles. Creatine also helps to improve the isometric strength in older adults. It improves the production of fat-free mass in the body and also improves the isometric knee extension strength.
Improvement Of Performance And Improving Muscle Mass In Vegetarians
People who stick to a vegetarian diet usually miss out on various sources of creatine as compared to their friends that eat non vegetarian food. The only way for them to get maximum exposure to creatine is by consuming creatine supplements on a daily basis. A study revealed that vegetarians who consume creatine supplements experience a greater increase in phosphocreatine, total creatine, total work performance and lean tissue. This study was conducted with vegetarians as well and the results for them were not as great. This means that vegetarians were more responsive to creatine supplements due to their lack of exposure to it.
Creatine Myths Cracked
While creatine still happens to be one of the best protein supplements that people all over the world depend on, there are still a number of people who are not comfortable using creatine based protein supplements because they believe that it has a number of side effects and it can be harmful to the body in multiple ways. If you’re eager to build muscles fast but you’ve heard numerous rumors about creatine, here are some of the myths about creatine that have been busted.
Is It A Steroid?
Steroids are synthetic drugs that are made using testosterone, which is a male sex hormone. Creatine, on the other hand, is a natural supplement that doesn’t contain any synthetic ingredients. In the US, selling a steroid is considered to be illegal without a doctor’s prescription. While you can still find these steroids in the market, they are harmful and they might not work as well as you’d imagine them to. Creatine is not a steroid but a supplement that is used to help you build muscles. It is not banned by the US under IOC or the NCAA guidelines. If creatine contained steroids or was one, it would not be sold over the counter.
So, no creatine is not a steroid but rather a protein that is used to enhance the growth of your muscles. Yes, steroids are not safe which is why you can’t buy them over the counter but creatine is free from any substance that is remotely related to what can be regarded as a steroid.
Does Creatine Cause Kidney Damage?
Agreed there are a number of protein supplements that have been known to cause kidney problems, but that’s not because of the supplement. Too much consumption of protein is never good for your kidneys which is why you need to control the amount of protein supplements that you consume on a daily basis. Also, if you’re eating foods that are high in protein you need to reduce the quantity of protein powder.
While protein supplements are great to help build muscles, make sure you never overdo it and use it in the mentioned quantities. If you’re looking for the best creatine supplement always consult a professional before you start one. Ideally, you should get all your tests done before you start working out and building muscles so you know exactly how healthy your body is and what kind of workout regime will suit you best. If your kidneys are weak, you might want to cut down the amount of protein you consume because people with weak kidneys need more time for the protein to get absorbed into their body and too much protein can stress out your kidneys. However, creatine does not cause kidney damage to people with healthy kidneys in any way.
Does It Cause Cramps Or Injury
This is one of the most popular myths with creatine and also one of the major reasons why some athletes choose to opt for other protein supplements. If you believe that creatine can cause muscle injury or cramps then you need to think again. The supplement is used to repair muscle tissue and promote muscle growth, so there’s no way it can damage your muscles. There are tons of athletes who complain about cramps, but this has nothing to do with the consumption of protein supplements. You need to understand that when you work out, you put in a lot of effort to exercise and this means you will sweat a lot. This often leads to dehydration and that’s when your muscles start to cramp. If you want to avoid cramps in your muscles all you need to do is drink a lot of water regularly.
Although there’s a lot that’s been said about creatine, it still manages to be the protein supplement that’s in high demand because of the number of benefits that it has to offer. At the end of the day, you need to remember that not everything you hear about a product is true which is why you should take your time to research more about it and even consult a professional before you start using it.
Forms Of Creatine
Creatine is available in a number of forms. Each of the forms has its own benefits. Here are the different forms of creatine and how each one can benefit you.
Creatine Monohydrate is said to be one of the most common forms of creatine. Most scientific studies use Creatine Monohydrate as it is commonly available. This form of creatine is said to contain 88% pure creatine as it is bound with water. Despite new creatine products hitting the market, Creatine Monohydrate is said to be the most popular form of creatine.
Micronized Creatine is similar to creatine monohydrate however it has smaller molecules. This means that the molecules in it have been divided or cut up. This cutting up or dividing procedure reduces the surface area of the creatine and therefore it makes it easier to absorb and it reduces the chances of any discomfort in the stomach. This form of creatine also reduces the bloating effect creatine has on the body and it is said to be purer than creatine monohydrate. This is considered to be one of the best creatine supplement options available in the market.
For creatine to be extremely effective it has to bond with a certain phosphate group thereby creating creatine phosphate. Creatine phosphate contains 62.3% creatine per molecule. While creatine monohydrate is considered the best creatine supplement, there are a number of people that believe in creatine phosphate and purchase this form of creatine. Although it is a lot more expensive to buy, it still has a number of people vouching for it because it happens to be one of the most beneficial protein supplement options available in the market.
Creatine Citrate is nothing but normal creatine that is bonded with special molecules that help to increase the absorption in the body. This form of creatine mixes well and has a good concentration of creatine per gram. Although this form of creatine is less expensive, it does not cause stomach discomfort like other forms of creatine do.
Creatine Ethyl Ester
Creatine Ethyl Ester is regarded by many as the future of creatine supplements. Creatine Ethyl Ester has absorption rates that are ten times better than any other form of creatine. The solubility in this creatine is much better. Creatine Ethyl Ester is nothing by creatine monohydrate attached with an ester. An ester is produced with acid is combined with an alcohol molecule. An ordinary creatine molecule consists of a single positive and a single negative end. However by adding the ester, the absorption capabilities are increased due to the charges being counteracted.
Most creatine manufacturers try to improve the rate of absorption so that the performance is better and muscle size increases. Kre Alkalyn is a buffered form of creatine and is said to have the fastest rate of absorption among all forms of creatine.
The Best Time To Take Creatine Supplements
Now that you’re convinced creatine has no side effects and it’s just like any other protein powder supplement available in the market only better, it’s time for you to learn when’s the best time for you to take the supplement so you can get the best results from the supplement. A lot of people believe it’s not just the best creatine supplement that makes the difference, but also the time that you take it which is why there have been a number of studies to figure out just when you need to take the supplement. There’s no denying that creatine is one of the best forms of protein that you will find in supplements, but having said that, there’s been a lot of speculation about when you should take the supplement.
Before A Workout
A lot of people believe that consuming your creatine protein just before a workout will enhance the entire workout regime and help you to perform better and in a more efficient manner. However, this is not always necessary. Your body takes a while to absorb the protein that you consume and taking the supplement just before the workout would mean that your body doesn’t even get the benefit of the protein during the workout regime and by the time you go to the gym the next day the protein would have already been digested. If you plan on taking it before your workout, try taking it at least an hour before you start working out so you get the full benefits of the powder.
After A Workout
If you’re a regular at a gym you will see a number of people pulling out their protein shake mugs and drinking it just after they finished their workout. Is this a good idea? It could be if your body can take it well. Let’s get one thing straight, protein shakes don’t taste that great and having to drink it immediately after a workout session could make your stomach do the flips. Remember, if your body can handle it, great! But if you start to feel sick, avoid having it post your workout because you might end up throwing up. Also, since people choose to work out during the day, they are rushed and need to head back home to get ready for work. This means you might end up forgetting to take your protein shake regularly. However, if you don’t mind drinking it post your workout, try having it as soon as you finish since this will help your muscles absorb the goodness of the protein immediately and you will benefit from it.
Whenever You Want
A lot of people believe that the time you consume your creatine supplement plays a huge role on how well it will work on your body, however, there are also a number of people who have amazing muscles and don’t really follow a schedule as to when they consume the protein. One of the best ways to have it is during your mid meal snack when you tend to binge eat. There are tons of people who divide the protein supplement into various times a day and consume it when they feel the need to. While some people believe this isn’t helpful, the truth is your body adjusts to protein and once you start using it regularly, no matter when you consume it the protein will work.
Creatine has had a lot of negative publicity in the market, but that hasn’t stopped it from becoming one of the best protein supplements that is favored by athletes all over the world. One of the major benefits of creatine is that it works a lot faster as compared to any other protein supplement and it enhances muscle growth like no other supplement ever can. There are a number of brands that you can pick from when it comes to creatine protein supplements, but it is always recommended that you consult a professional and get some suggestions from them as to which brand you should pick.