Creatine monohydrate is one of the most popular supplements, grounded in years of well-controlled scientific studies. These studies have consistently shown that supplementing with creatine can improve strength and power performance and enhance muscle hydration and muscle size. The International Society of Sports Nutrition concluded that creatine is the safest and most effective performance supplement.
HOW CREATINE WORKS
Creatine is produced naturally by the liver and is stored in our skeletal muscle as phosphocreatine. Phosphocreatine is the fuel source for the phosphagen energy system which is primarily utilized for short duration high intensity work such as heavy weight training or sprinting.
At the cellular level, ATP (adenosine triphosphate) breaks down to form ADP (adenosine diphosphate), a phosphate molecule and energy that can be used by our muscles. Creatine supplementation will increase the muscle stores of creatine and phosphocreatine, allowing one to do more work over a series of sets. This increased availability of energy can lead to greater gains in strength, muscle, and performance.
BENEFITS OF CREATINE
Increased strength and power
Increased lean muscle mass
Increased performance
Decreased recovery time
Increased intramuscular hydration status
More recent data has shown that creatine may reduce fatigue in some scenarios, improve aspects of memory, and may lessen symptoms of depression.
HOW TO TAKE CREATINE
To reap the benefits of creatine, it must be taken consistently every day. It is recommended that anyone with muscle and strength building goals, supplement with creatine monohydrate 5 grams per day.
Loading phases (taking 20 grams per day for one week) are not necessary. While it may help increase creatine stores at a quicker rate and you may reap the strength benefits slightly faster than someone just starting with five grams per day, progress will be just about the same, whether you loaded or not.
It is important to note that 1 out of 4 people are non-responders to creatine supplementation.
WHEN TO TAKE CREATINE
Overall, the timing of creatine doesn't matter hardly at all as long as you take it consistently each day. Some data have suggested that creatine uptake is slightly enhanced when taken post-workout with carbohydrates and protein. However, the body of literature as a whole hasn’t found a strong timing effect.
MYTH BUSTING
MYTH 1: Creatine Causes Hair Loss
FALSE! Evidence has demonstrated that creatine does not cause hair loss or baldness.
MYTH 2: Creatine is an Anabolic Steroid
FALSE! Creatine has a completely different chemical structure and is not an anabolic steroid.
MYTH 3: Creatine Causes Kidney Damage and Renal Dysfunction
FALSE! Research has indicated that creatine has no adverse effects on kidney or renal function.
SUMMARY
Comprehensively, creatine can improve strength and power performance, enhance muscle hydration, and increase muscle size. Creatine is one of the most safe and effective supplements that males and females can use. If there was one supplement I could take for the rest of my life, it would be creatine monohydrate!
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