Creatine is one of the most commonly used supplements among fitness enthusiasts. There is a lot of misunderstanding and puzzlement about it, so this blog aims to shed light on how creatine works, if it is safe and beneficial for athletes, and what dosage should be consumed. With this knowledge, you can make an informed decision about incorporating creatine into your supplement regime.
What Is Creatine?
Creatine is an organic compound that is produced from three amino acids: glycine, arginine, and methionine.
Creatine is a key component of the ATP-CP energy system, which is used for higher intensity activities like weightlifting, sprinting and jumping. When ATP is broken down, it becomes ADP and creatine helps regenerate that ADP into ATP, resulting in increased energy and improved exercise performance.
Why Should I Take It?
The body naturally produces Creatine, found in some animal protein sources such as red meat. Because production and consumption of this through food is low, supplementing can be helpful. Those on vegetarian and vegan diets may especially gain from supplementing with Creatine due to dietary restrictions.
Athletes of many different disciplines, such as football players, bodybuilders, strength athletes and track and field athletes, have seen improvements in body composition, increased strength and faster sprinting performance when supplementing with creatine. Furthermore, research has found that creatine can help reduce core temperature and heart rate in trained endurance athletes.
Does Creatine Cause Muscle Cramps?
Results of multiple studies have found that contrary to popular belief, creatine does not increase risk of muscle cramps or injuries and may even reduce the likelihood of cramps and injuries. A study on Division I football players revealed this to be true. Additionally, research has shown that creatine has a medicinal purpose in alleviating muscle cramps.
Is Creatine Bad For Your Kidneys?
It can be confusing to differentiate between creatine and creatinine, and some people mistakenly think creatine is bad for the kidneys. However, numerous studies have proven that creatine is safe and has no adverse effects on markers of kidney health. Moreover, a double-blind placebo-controlled study showed no detrimental effects on kidney function. Further still, long-term studies following athletes also demonstrated that creatine does not cause any harm to either their livers or kidneys.
Is Creatine A Steroid?
Creatine is known to boost athletic performance, but it is neither a performance-enhancing drug nor an anabolic steroid.
Is Creatine Recommended For Female Athletes?
Creatine supplementation is suitable for both male and female athletes. It can be a beneficial addition to an exercise regime if the goal is to improve strength, power, and physical appearance. Many athletes who have taken creatine have seen positive results.
Which Form of Creatine Is The Best (Monohydrate, Ethyl Ester, HCL, etc.)?
Creatine monohydrate is the most beneficial for results and is the most cost-efficient. Studies show that more advanced forms of creatine do not improve the creatine content stored in muscles.
How Do I Take Creatine?
Studies have indicated that taking 3-5g of creatine daily is beneficial, though some researches have seen success with up to 20g a day. Moreover, taking creatine post-workout is recommended as it usually has improved effects. Some professionals advocate a “loading phase” of 20g/day for 5-10 days followed by a reduction to 5g a day. My suggestion would be to take 5g of creatine monohydrate in your post-workout drinks, without the loading phase.
Is There A Brand You Recommend?
BSc Creatine makes a great pick! It dissolves easily, and you don't have to worry about any gastrointestinal issues. Plus, it's incredibly economical at 60 cents per serving and HASTA certified for your assurance.
Creatine is a safe and efficient supplement for athletes that can help boost strength, optimize body composition and increase speed. Additionally, creatine can also be beneficial for CrossFit athletes, as it can assist in reducing muscle cramps and moderating core temperature.