Creatine can help you work out for longer, harder, and pump more blood and oxygen to your muscles. There’s no reason not to include this powerful vitamin in your stack because it’s also quite benign.
Creatine: What Is It?
Creatine consists of three amino acids—glycine, arginine, and methionine—in varying proportions. Basically, it’s just a set of building blocks called amino acids. Too many individuals I’ve heard talk about creatine refer to it as a steroid. When I hear anything like that, I almost smack my head against the floor.
Creatine is not a steroid and does not function in the same way. Protein-rich foods like fish and red meat include creatine, and the body also produces its own. It is not a synthetic chemical but rather something found in nature. In addition, it is not a stimulant, despite occasionally being included with stimulants like caffeine in pre-workout preparations.
How Does Creatine Work?
- Creatine joins to a phosphate molecule upon entry into the body or upon production within the body to form creatine phosphate. I’m about to drop some biochemistry on you, so bear with me while I try to keep things as straightforward as possible.
- Energy in the body comes from a compound called adenosine triphosphate (ATP). To generate energy, the body oxidises several macronutrients, such as carbohydrates, proteins, and fats. ATP provides the fuel for nearly every biological operation. (ATP contributes to the production of even more ATP.) A phosphate group is hydrolyzed to produce ATP, which supplies the necessary energy.
- Hydrolysis of a phosphate group releases heat, which can be harnessed to power a variety of processes, such as muscular contraction. As a result of ATP’s loss of a phosphate, the resulting molecule is denoted by the letter “P,” or ADP (adenosine di-phosphate). Hydrolysis of ATP has resulted in the release of ADP.
- Reversing ADP into ATP is essential for the body to function. It is at this point when creatine becomes useful. The phosphate group of the creatine is transferred to the ADP, allowing ATP to be formed. I’m going to presume you know where this is headed. Training for longer and harder is made possible by the increased ATP stores made possible by creatine’s ability to facilitate the reversal of ADP to ATP.
What Does Creatine Do?
Taking a creatine supplement will boost your ATP production and allow you to train harder, which is especially useful for sports that require quick, powerful bursts of energy.
In addition to its various uses, creatine can be used as an energy source. It is true that during anaerobic activity (like weightlifting), your body will initially turn to its creatine phosphate stores for energy. Creatine phosphate supplements can boost these deposits, allowing for more vigorous exercise.
Creatine’s capacity to increase cellular water content is another one of its anabolic benefits. The most noticeable effect of keeping muscle cells well hydrated is a boost in protein synthesis. Your muscles will appear larger and more toned if you drink enough water to increase their water content.
Creatine may improve strength athletes’ performance, but it’s also been linked to positive changes in cognitive function, glucose metabolism, and bone mineral density.
Is Creatine Safe?
Creatine has been the subject of numerous research, all of which confirm that it is a safe supplement. When taken in large doses or on an empty stomach, too much creatine might cause stomachaches, but this is rare.
The long-term effects of creatine consumption are unclear because the supplement was only recently introduced to the market. Nonetheless, it’s worth noting that not a single reliable study has shown that creatine has any harmful side effects.
Is Creatine Loading Necessary?
Creatine loading isn’t required, however it helps speed up your progress. Saturating your muscle cells with creatine is essential for maximising its effects. Saturation can take up to 30 days using a low dose of 5 grammes, depending on the person’s lean body mass.
Muscle cell saturation can be achieved rapidly with a loading dose of 15–25 grammes of creatine per day for five days; after that, a maintenance dose of 3–5 grammes per day is sufficient to keep creatine levels high.
What Is the Best Way to Use Creatine?
- It’s not required, but it can certainly assist. The internal balance of your body can be tipped in your favour for a while, but eventually it will swing back to its original position.
- Taking in excess creatine for a short time (4-8 weeks) may raise your creatine phosphate storage, but your body’s feedback systems will likely reduce them back down to normal after a while. Possible mechanisms include a reduction in creatine synthesis in the body or a reduction in the abundance of receptors that allow creatine to enter the cell.
- Taking a break from creatine can reset your body’s chemistry so that resuming your previous creatine intake levels will be advantageous.
Will Taking Creatine Before A Workout Give Me More Energy?
Actually, no. Again, creatine won’t do you any good unless your muscle cells are drenched in it. Doing this the night before a workout won’t have any effect because it takes at least a week to complete.
Creatine taken before to exercise will have no effect if your cells are already full of the supplement. First, it has to be processed by your body, which can take some time. Creatine for the forthcoming workout will not come from the creatine you just drank, but rather from the creatine phosphate stores already present in the cells.
How Effective Is Liquid Creatine?
Yes, of course not. Creatine breaks down in water to creatinine, a waste substance that serves no physiological use and is expelled. Companies that tell you they have a liquid form of creatine that is stable are liars.
