Creatine supplements are one of the world’s most popular and effective supplements for muscle building and strength gain.
It is a natural supplement that you can use to boost athletic performance. Several studies have shown that creatine supplements increase muscle mass, build strength, and improve performance in the gym.
Some people think that it is harmful and has several side effects. Well, it is totally safe but the thing is that you should know how to use it properly.
This article will explain everything you need to know about creatine supplements.
What is Creatine?
It is a substance that is naturally present in your body. The chemical structure of creatine is similar to amino acids (the building blocks of protein).
It is majorly present in your muscle cells (about 95%) and the remaining 5% is in your kidneys, liver, and brain.
Creatine powder helps your muscles to produce more energy during a high-intensity workout or heavy lifting. That’s the reason creatine supplements are very popular among bodybuilders and gym enthusiasts.
The amount of creatine stored in your body depends on several factors including your diet, exercise, and testosterone level. Protein-rich foods especially animal protein like meat and fish contain a decent amount of it.
Creatine stores in your muscle cells in the form of creatine phosphate. When you take supplements, you increase these creatine phosphate stores in your body.
This helps in the making of a high-energy molecule called ATP (Adenosine Triphosphate). More the ATP, more the energy you will have during your workout.
SUMMARY: Creatine is a natural substance which found majorly in your muscles in the form of creatine phosphate. It increases your ATP levels which gives you more energy during exercise.
How It Improves Athletic Performance?
The main purpose of taking creatine supplements is to boost athletic performance. It helps you in several ways.
It improves strength, increases lean muscle mass, and enhances muscle recovery during exercise.
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Muscle Building Benefits Of Creatine
Creatine is very helpful in high-intensity exercises like heavy lifting and sprinting where you need high energy for a short period of time. However, there is no evident study that proves that it also helps in endurance sports.
This is why it is a popular sports supplement. It is particularly popular among professional athletes, sportspersons, gym enthusiasts, weight lifters, and powerlifters.
SUMMARY: Creatine is very beneficial in high-intensity exercises. It improves strength, increases lean muscle mass, and enhances muscle recovery during exercise.
How Does It work?
As you know that ATP (Adenosine Triphosphate) is the energy currency in your body. It releases energy whenever you need it.
Now when you do a high-intensity exercise, you need a lot of energy. The ATP stores which are already present in your body provide you energy by hydrolyzing a phosphate group.
After this hydrolyzation of a phosphate group, the energy is released in the form of heat and your body uses this energy to lift those heavy weights or in whatever exercise you are doing.
After the release of a phosphate group, an ATP molecule converts into an ADP (Adenosine Diphosphate). ADP contains only two phosphate groups and is of no use.
Now, this is the time when creatine comes into play. It works by providing a phosphate group to this useless ADP and re-convert it into ATP. Your body can use this regenerated ATP for getting more energy.
That’s how creatine works by helping you to do a workout for a longer time and possibly make you lift a heavier weight or the same weight for more reps.
SUMMARY: After releasing energy, ATP converts into ADP by hydrolyzing a phosphate group. Creatine works by donating a phosphate group to this ADP and re-forming it into ATP which your body can use to get more energy.
Types of Creatine Supplements:
There are mainly three types of creatine supplements that are easily available on the market. You can order them online on amazon.
1. Creatine Monohydrate
This is the most common and thoroughly researched form of creatine supplements. It is very cheap and supported by a lot of studies.
Creatine monohydrate is made up of a water molecule and a creatine molecule. It contains about 90% of creatine by weight. Sometimes it made anhydrous creatine by the removal of the water molecule which makes it 100% creatine by weight.
Another variation is micronized creatine. It is prepared by reducing the size of the particles of creatine. More processing makes it costlier than normal in its normal form.
It is done in order to improve its solubility in water. Theoretically, better solubility may improve its absorption in your body.
These minor differences in processing don’t create any noticeable change in their performance. All of these forms are almost equally effective when given in equal doses.
SUMMARY: Creatine monohydrate is the cheapest, most commonly used, and well-researched form. Its other forms don’t have any additional benefits hence it is highly recommendable.
2. Creatine Hydrolysate
Creatine hydrolysate (HCL) is famous for its superior solubility.
Some supplement companies and manufacturers claim that it is highly soluble in water due to which its lower dose can give you the same benefits.
However, there are not many experiments and research done to measure the effectiveness of creatine HCL. That’s why you can not consider it superior to creatine monohydrate.
SUMMARY: Despite its superior solubility in water, it can’t be recommended over other forms as there are not many studies that have been done on it.
3. Creatine Ethyl Ester
Some manufacturers claim that this is the best type of creatine. They even believe that it can outperform creatine monohydrate.
However, a study done to compare the two, found that it is worse at increasing creatine content in muscles and blood.
SUMMARY: Among all these forms, creatine monohydrate is the best, cheapest, safe, and most-researched form. Therefore, I highly recommend you to take this.
How To Take Creatine Supplements?
Some people who take creatine supplements start with a loading phase. They take a high amount (about 20 grams) of creatine for the first week and then keep going with 3-5 grams daily.
However, there are no additional benefits of loading with it. Therefore, you can simply consume the recommended dosage of 3-5 grams per day.
For better absorption, take it with a protein or carbohydrate-based meal due to the release of insulin hormone.
You can consume it at any time during the day but the best time is to take it after a workout along with your protein drink. The reason is, that the absorption capability of your body is maximum at that time.
SUMMARY: The recommended dosage of creatine is 3-5 grams per day. The best time is to take it after a workout along with your protein drink.
Safety Instructions and Possible Side Effects
Some people think creatine supplements are harmful to the kidneys and the liver. However, there are no side effects if you use it properly.
There is no evidence that it harms kidneys and liver in healthy people who take normal dosage of 3-5 grams per day.
People with preexisting kidney or liver problems should consult a doctor before taking creatine supplements.
The relation of creatine with kidneys is that it is metabolized by kidneys which may put slightly more stress on your kidneys. So it is instructed to keep your water intake high and keep yourself hydrated.
Another possible side effect of using creatine is cramps or an upset stomach. These effects can be avoided by reducing their dosage.
SUMMARY: Creatine supplements are perfectly safe and have no side effects. However, in the case of preexisting kidney problems, consult a doctor before taking it.
The Bottom Line
Creatine is a substance that is naturally present in your body (majorly in your muscles). It is the most popular and widely used supplement all over the world.
It improves athletic performance in several ways by refilling your ATP stores. That’s the reason it is famous among professional athletes, gym enthusiasts, and bodybuilders.
In the end, among all of its forms, creatine monohydrate is the cheapest, safe, highly studied, and most used form.
Start taking creatine supplement today and see how it boosts your performance in the gym. You can buy it from here on amazon.
You may also like the CrazyBulk review regarding the best supplements for achieving a stronger and more muscular physique.
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