Creatine is a supplement that has been used by athletes for decades to improve muscle mass and strength. While you may not have considered taking creatine before, there are many great reasons why you should consider it.
What Is Creatine?
The most common form of this substance found naturally in humans is called phosphocreatine. It plays an important role in how our cells generate energy: by storing all-important adenosine triphosphate (ATP) when ATP levels are low during high-intensity activities such as weight training or cardiovascular activities. It can be obtained from dietary sources such as meat and fish or through supplementation. Creatine in a nutshell is a mixture of 3 amino acids: L-arginine, glycine, and L-methionine.
How to Take Creatine as a Beginner:
Start with a creatine loading phase which is roughly four to five days. This will saturate your muscles with creatine and make it easier for you to see results from taking the supplement in general. The loading phase refers to taking 5 grams of creatine and mixing it in the beverage of your choice. After that, take about three grams of creatine per day on a regular basis with water or other drink mixes like protein drinks. It has no side effects but if you’re just starting out then mix up the creatine until it’s well dissolved before drinking it!
PSA: Drink 4-6 Litres Of Water Without Fail As It Requires A Lot Of Water To Be Flushed Out Of Your Body.
Benefits Of Creatine:
Improves Muscle Size:
It is made up of three amino acids, and when they are combined with water you get creatine. This molecule helps to make sure your muscles have enough energy by giving them the power that they need which means better muscle size. One study notices that creatine supplementation was able to generate an increase in lean body mass when compared with those receiving no treatment. It can help you build more muscle by giving your muscles the energy they need to grow larger than if you were not taking it.
Improves Exercise Performance:
It provides a more rapid increase in ATP levels without requiring an extra supply of glucose or oxygen as fuel. One study found this resulted in higher exercise performance during short-duration high-intensity exercises like sprinting and jumping than those who were not taking it.
Supports Mental Health:
Creatine supplements have been found to improve mood in vegetarians and people who suffer from depression. The supplement has even been used with patients suffering strokes, traumatic brain injuries, or spinal cord injuries as a result of its neuroprotective benefits.
Creatine is Safe:
While there are some potential side effects like dehydration, cramping, diarrhoea, and low blood pressure which are usually only temporary while on creatine supplements; this does not mean that the benefit outweighs any risks involved. Consult a professional before you start taking any sort of supplementation.