When most people think about supplements, the first thing that comes to mind is protein. However, there are many other types of supplements available on the market, including creatine.
Creatine is a naturally occurring compound in the body that plays a vital role in energy production.
For athletes and fitness enthusiasts, supplemental creatine can provide various benefits. This article will discuss everything you need to know about creatine supplementation.
What is Creatine?
Creatine is a nitrogen-containing compound that is produced in the liver, kidneys, and pancreas. Approximately 95% of creatine is stored in the muscles, with the remainder being found in the brain, heart, and testes. Creatine is essential for the production of energy in cells. You can also get creatine from food sources such as meat and fish.
Benefits of Creatine?
Creatine is most well known for its ability to increase muscle mass and strength. It does this by increasing the amount of energy available in the cells. This results in increased power output and a delay in the onset of fatigue. Creatine can also improve brain function and protect the brain from damage.
In this small 10 person study, the participants were given 3-5 grams of creatine monohydrate per day for four weeks. Eight of the participants had depression, and 2 of them had bipolar depression. Their mood was rated on three different rating scales before taking creatine and weekly during the test. The results were that all of the participant’s scores improved significantly, and there were no adverse effects from the creatine.
In this more extensive study, 52 women with major depressive disorder were split into two groups. One group was given an anti-depressant and 5 grams of creatine, and the other group was given the anti-depressant and a placebo. Changes were measured using the Hamilton Depression Rating Scale. The results were that the group receiving the creatine ” showed significantly more significant improvements” over the placebo group. And they started seeing progress in as early as two weeks.
Creative Dosing
The recommended dosage of creatine is 5 grams per day. However, some people find that they need more or less to achieve the desired results. It is important to start with a lower dose and increase gradually to avoid side effects such as stomach cramps and diarrhea.
Related: Creatine HMB by Transparent Labs Review
Does Creatine Work for Everyone?
Unfortunately, creatine does not work for everyone. Roughly 30% of the population will not experience any muscle-building benefits from creatine supplementation. They may experience the mental benefits though.
Types of Creatine
There are several types of creatine available on the market. The most common are creatine monohydrate, creatine ethyl ester, and creatine nitrate.
Creatine Monohydrate
The Creatine Monohydrate actually gets its name from having one molecule of water bound to each individual molecules. This form, which is by far the most popular because it’s very affordable and has been used in Olympic lifting teams around Germany since they first started using this product back when we were hosting games there as well! In a loading phase typically you’ll add 20 grams over five days – but once your body adapts after that point then all bets are off…I mean come on: if something tastes good why not eat more often?! Plus some research shows us people who take their supplements mid-day tend.
Creatine Malate
Creatine Malate comes in two forms, di(2) or tri(3). The molecules attached to the moiety known as malate give this supplement its ability and there was once a belief that it could boost ATP because of how quickly these supplements dissolve into water. However few people have gastrointestinal issues with just Creatin Monohydrates itself but I would suggest those who do take care when taking this form for consideration
Creatine Ciltrate
Creatine Citrate is a form of creatine that uses citric acid instead of malonic. It was thought to provide greater muscular energy, but this has not been proven yet- no matter what dose you take or how often in your day there are multiple studies showing positive results after workout with Creatines Citrates.
Creatine Kre Alkalyn
Creatine Kre Alkalyn is a type of Creatin that has been patented for its higher Ph. The idea behind this product, as with other forms like straight or powderized creatine monohydrate (which may be more difficult to digest) are intended use in people who have an active lifestyle and wish to increase performance without increasing body weight significantly; however there haven’t yet been studies proving these claims so we can’t really say whether they work better than regular creatines unless you happen upon one particular study which suggests otherwise – but even then I would recommend caution since not all sources agree.
Micronized Creatine
Micronized creatine is a form of creatine that has been micronized, or ground into a very fine powder. This makes it easier to dissolve and absorb.
Creatine Sulfate
Creatine sulfate is another newer type of creatine that is said to be more absorbable than creatine monohydrate. However, there is limited evidence to support this claim.
When to Take Creatine?
Some think that the best time to take creatine is immediately after your workout. This will help ensure that the creatine is absorbed and used by the muscles. However, you can also take it before or after meals or before you workout, there is no solid research that actually shows what time to take creatine.
Creatine Side Effects
Most people who take creatine do not experience any side effects. However, some people may experience stomach cramps, diarrhea, and nausea. These side effects are usually mild and go away with time. If you experience any serious side effects, stop taking creatine and consult your doctor. If you do have any side effects switching what type of creatine you are using may help.
What to Mix Your Creatine With?
Some people mix creatine with their sports drink or water, while others mix it with another supplement such as protein powder. There is no right or wrong way to do this, it is simply a matter of personal preference.
Can You Take Creatine While Pregnant?
There is no research that shows whether creatine is safe to take during pregnancy. Therefore, it is best to avoid taking creatine if you are pregnant.
Creatine safety
Even though there have been numerous studies demonstrating creatine’s safety for most people, it is unclear exactly what is its effect on humans and its safety. It was rumored in ancient times that creatine causes cramps. The study’s results suggest it is unsupported. In a 2003 study published in “Scientific American”, creatine was found to be effective at decreasing pain or muscle cramps. The study also showed that NCAA football players taking creatine in the same season had reduced muscle cramps compared to other sports, the researchers said.
Can You Take Creatine While Breastfeeding?
Again, there is no research that shows whether creatine is safe to take while breastfeeding. However, it is generally recommended that you avoid taking any supplements while breastfeeding.
So, What Is the Bottom Line?
Creatine can be a great supplement for increasing muscle mass and strength. It is safe for most people to take, but it may cause some minor side effects. You can take creatine before, during, or after your workouts. There is no one right way to take it. You can mix creatine with your sports drink or water, or with another supplement such as protein powder. However, you should avoid taking creatine while pregnant or breastfeeding.
Creatine is a naturally occurring amino acid that helps the body produce energy. It is found in meat and fish, and is also produced by the body. Creatine supplementation has been shown to result in significant improvements” over the placebo group. And they started seeing progress in as early as two weeks.
Ryan is a former college wrestler and fitness fanatic who specializes in supplements for building muscle. He has written for online publications like TheAthleticBuild.com and FitnessTopFives. He is also an expert lawn mower and has been known to slay apple pie with little regard for his own safety. Hit him up on Linkedin below so he feels the love.