What is Creatine?

Have you ever wondered how our muscles gain energy? It could sound like a mystery, but it is not. There is an important chemical called creatine that is naturally found in the human body, red meat, and seafood. Creatine significantly helps the muscles produce energy, thus improving exercise performance and muscle mass. Many people are unfamiliar with creatine and may not consider it that important. However, this is different for those in the sporting world. Creatine is quite popular in the sporting world and is among the most highly consumed supplements. With the increased use of creatine supplements, it is essential to understand what it does and the best type of creatine to use. In this article, I explained why you should consider taking creatine, the best type, and when to take it. So relax, and read on! 

 What is the Science of Creatine?

When you ask people why they are taking creatine, you will probably get responses like “to make me stronger.” When you ask them how creatine will achieve this, the highest chance is that they don’t know. This prompts the question on the science of creatine.

Ideally, muscles require energy for their various functions, like muscle contractions. Typically, muscles get their energy from Adenosine Triphosphate (ATP) molecules. Muscles are only able to store a very tiny amount of ATP and to keep them functional, they need a constant supply of ATP. In this essence, creatine becomes of interest. Creatine is usually converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. When a person is engaged in high-intensity, short-duration exercises like weight lifting or sprinting, phosphocreatine is used as a source of ATP. Phosphocreatine is one of the quickest and highest-yielding sources of energy for muscles. 

 A List of Reasons Why You Should Take Creatine? 

 So, what exactly is the importance of creatine, and why should you take it? Creatine has several potential benefits, especially for people who engage in high-intensity exercise and sports. Here is an analysis of the reasons why you might consider taking creatine. Have a glance!

• Improved athletic performance. Creatine has been scientifically proven to increase the strength of muscles, power, and endurance. Therefore, in high-intensity exercises like heavy weightlifting, sprinting and jumping, one is able to enjoy improved athletic performance.
• Increased muscle mass. Creatine helps promote muscle growth and hypertrophy by increasing muscle protein synthesis. As a result, one experiences increased muscle mass. This comes as a relief to athletes and bodybuilders who are constantly working towards improving their muscle mass.
• Promotes muscle recovery. During intense exercise, the muscles strain and can easily suffer damage and inflammation. Creatine plays a significant role in helping reduce muscle damage by ensuring a constant supply of energy in the muscles, which reduces muscle soreness.
• Improved brain function. Studies have shown that creatine is involved in energy metabolism in the brain and helps improve cognitive function and memory in people. Older adults and vegetarians constantly take a creatine supplements to support their brain health and quality of life.
• Reduced Fatigue. Low energy levels tend to cause fatigue. Intake of creatine helps improve energy levels, especially during high-intensity exercise, promoting longer endurance and better performance.
• Safe and effective. For any dietary supplement, it is essential to understand if it is safe for our bodies and whether it is effective. Various research studies have proven that creatine is safe and effective and has been used by athletes, bodybuilders, and fitness enthusiasts for many years.

What’s the Best Type of Creatine to Take? 

Although creatine is naturally produced in our bodies and available in food sources like red meat and seafood, it is widely consumed as a dietary supplement to increase one’s body stores. Many types of creatine supplements are available, making it hard to choose one. Are you confused by all the fancy creatine supplements available in the market? We have done the heavy lifting for you, and through research, we have recommended the best one for you. Check it out!

Among the many types of creatine available in the market, we identified creatine monohydrate as the most commonly used and researched form. Creatine monohydrate is effective and safe for most people when taken as directed. Ideally, creatine monohydrate is the best type of creatine since it has been extensively studied and proven safe and effective. It is also widely available and affordable. 

When should you Take Creatine? 

 Although creatine can be taken at any time of the day, it is essential to consider when it may be most effective. Studies show that the recommended time to take creatine is before or after your workout. For instance, you can take creatine 30 minutes before an exercise to help prepare your muscles for large bursts of energy when performing a high-intensity activity. When you take creatine after a workout, it helps in your recovery when muscles are growing and rebuilding. 

 Why Creatine can help with Hypertrophy and Strength?

Creatine supplementation significantly increases the phosphocreatine ratio in skeletal muscle tissues. This helps to increase the capacity for rapid adenosine triphosphate (ATP) resynthesis during high-intensity exercise tasks. Therefore, creatine supplementation has several benefits related to muscle hypertrophy and strength.

Creatine supplementation significantly promotes water retention in muscle tissue, increasing muscle volume.

Similarly, creatine supplementation promotes muscle endurance, which helps increase training volume, an essential factor in muscle growth.

 Therefore, creatine supplementation helps with hypertrophy and strength by increasing muscle cell hydration and improving muscular endurance during exercise.

Bottom Line

It is important to note that creatine may work differently for different people. Therefore, as with any supplement, speaking with a healthcare professional for further guidance before taking creatine is essential.