Creatine is among the most well researched and effective supplements. It can help exercise performance by producing energy faster during intense activity. It may also provide cognitive benefits but more research is needed in that area. This supplement has been very popular in this sport not only in today’s time but also since old school bodybuilding and there are many concepts related to it. In such a situation, when someone plans to use this for the first time, many kinds of questions arise in his mind. We have brought together the top 10 QUESTIONS & ANSWERS ON CREATINE out of those same questions. Next in this article, we will know the correct answer to all these questions one by one. So before understanding QUESTIONS & ANSWERS ON CREATINE, let us know what is this so popular supplement?
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WHAT IS CREATINE?
It is formed of three amino acids: L-arginine, glycine, and L-methionine. It makes up about 1 percent of the total volume of human blood. Around 95 percent of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain. Between 1.5 and 2 percent of the body’s creatine store is converted for use each day by the liver, the kidneys, and the pancreas. It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain. Different forms are used in supplements, including creatine monohydrate and creatine nitrate.
HERE ARE TOP 10 QUESTIONS & ANSWERS ON CREATINE
Creatine in the body circulates in the blood to reach the storage organs, such as the muscles. It is then transformed into a compound called “creatine phosphate” (CP). It is a tiny source of energy, whose life is just a few seconds. CP is very useful at the start of exercise, and is of very strong intensity but very brief and transitory. CP also restores reserves of ATP, the energy molecule that provides the power required for muscle contraction.
Let’s be very clear – it is basically a food supplement. It’s found in meat. Even the International Olympic Committee (IOC) has given it all clear. It is safe. There is a myth out there that says it is bad for your kidneys. This is because testing kidney health involves testing body levels of this supplement. When people loading it came in to get a test, technicians would see the high levels of creatinine and incorrectly think the kidneys were failing. Actual tests on kidney function found that kidney function is not impaired. There is even a case study of an individual with only one kidney (which was also damaged) being fine after supplementing with it.
The one possible side effect you may experience is stomach cramps if you take too much at once (10 grams or more) and do not drink enough water. Some people get slightly nauseous when they first start supplementing.
If you don’t lift weights, 2-3 grams per day is the way to go. If you do lift weights and/or are involved in athletics, then 5 grams per day is a good number to aim for. A higher intake such as 10 grams may be beneficial if you’re an athlete – try it out and see if it works for you.
Not at all. Creatine works in your body by saturating your cells with them – loading just accelerates the saturation process. It’s always simplest to just take 5 grams a day and not worry about loading, cycling or anything similar.
It’s intake varies considerably according to nutritional balance. Meat, poultry and fish are products rich in creatine: they contain about 4 to 5g of it per kg of product. On the contrary, milk contains just 0.1g per litre of it.
For example, with vegans, the dietary intake of this supplement is virtually non-existent, so this supplement will be synthesised entirely by the body. Indeed, whatever the diet, no deficiency has been described. You may like: BROCCOLI & TOFU SUPERBOWL – HEALTHY DINNER RECIPE
CP concentration is 3 to 5 times higher than that of ATP in muscle. In terms of available energy, it is more ephemeral than the energy provided by carbohydrates, and this phenomenon is even more true compared to the energy provided by lipids.
All the benefit of this supplement lies in its almost immediate availability at the start of exercise compared to other energy sources whose availability is delayed over time.
During supplementation with it, synthesis by the body decreases very clearly and would be completely reversible within 4 weeks of stopping supplementation. The benefit of supplementation is therefore highly debatable. Ingested creatine is added to that in the diet but replaces that synthesised by the body, which is then inhibited. The benefit is therefore very low.
First of all, this is naturally occurring and produced by the body. This makes it a very safe supplement. If your body has too much this supplement that it doesn’t need it will simply convert it to creatinine and excrete it. That being said, there is such thing as “too much of a good thing is bad for you”. Taking too much of it may place excess stress on the liver which could lead to problems after extended use. When it comes to this suppliment you have to adopt the “less is more” mentality. You will be wasting your money if you take too much of it, your body can only take and use so much before it is excreted. And no, creatine is definitely not a type of steroid!
Traditionally, most people take it after their workouts and at 1-3 other times throughout the day. This is what is also recommended if you read the label of most packaging. There are 2 theories when it comes to when you should take this supplement.
Theory 1: You should take it about 1 hour before your workout for maximum benefits. I agree with this theory. When you take this supplement it stays in your blood stream for about 1.5 hours. So, when you workout you want to have the maximum amount of creatine available for your muscles to use. Taking this supplement 1 hour before your workout gives your body time to absorb it and 1.5 hours for you to use it.
Theory 2: Once it is absorbed into your muscle cells it can stay there for long periods of time. This means, it doesn’t really matter when you take it as long as your muscle cells are full when you workout. The problem I see with this theory is that yes, your muscles have optimum creatine levels, but where is the extra creatine going to come from to replace the creatine used during an intense workout?
Of course no one agrees on what the best type of creatine supplement. For my money (and many others agree) micronized creatine monohydrate is good value for money, easy to take and has excellent absorption levels. Plus, all the scientific studies have been conducted with creatine monohydrate which means we know a lot more about it.
There is some evidence that suggests it can raise your dihydrotestosterone (DHT) levels. DHT is linked to an increase in hair loss characterized by a receding hairline (not the hair loss that starts at the back of the head).
The most sensible conclusion is that if you are balding, taking this may slightly accelerate hair loss. It is highly unlikely that the supplement itself will cause hair loss.
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Note: This article is completely based on personal experiences & information available on internet research. If you have any health issue already please consult with your medical expert before adopting anything new in your diet or workout plan.
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