04 Aug Thinking About Taking Creatine For Performance?
Thinking About Taking Creatine For Performance?
Perhaps you have heard the buzz surrounding creatine. Whether you trying to take your fitness to the next level or you are simply trying to develop more muscle mass, if you are thinking about taking creatine for performance at the gym then here is what you should know. Here, I will explain creatines potential uses, what creatine is, and most importantly what it is not.
What is creatine and it is natural?
Creatine exists naturally in our bodies and helps fuel our muscles and increase the body’s ability to produce energy rapidly. Our bodies can produce creatine naturally, but can also absorb and store creatine found in various foods like meat, eggs, and fish. However, the average person gets only about 1g of creatine per day from his or her diet.
Around 95 percent of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain. 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. Creatine actually makes up about 1 percent of the total volume of human blood.
Creatine as a supplement
Some people choose to use Creatine in a powder form as a supplement to elevate their performance while working out. The reason I specifically mention powder form is because there is a growing amount of research that states that creatine powder is the most beneficial form of supplementation. Not only are other forms such as liquid and pills less beneficial than powder, but they are unstable and generally more expensive. Do yourself a favor and stick with the creatine monohydrate powder if you choose to supplement.
Additionally, according to findings, it is best to consume creatine with high sugar fruit drinks such as apple juice, OJ, or cranberry juice. The reason for this is because high carbohydrate drinks spike your insulin and thus increase creatine absorption by 60 percent. As for the timing of when to take creatine there is no real evidence that suggests the best time to take it. With that being said, you could take it before working out, during, or after depending on your personal preference.
Is it safe?
Creatine is an essential ingredient in the process of regenerating cellular energy. This is why supplementing with it increases the amount of work that your muscles can do and allows you to train harder. Creatine is safe for long term use and it doesn’t need to be cycled or loaded in order to obtain the benefits. The effects of creatine will not diminish over time, whereas that is sometimes the case with other supplements.
Some naysayers have claimed that creatine is bad for your kidneys, but these accusations have been disproven on several occasions. According to the research, some potential side effects include things such as stomach pain, nausea, diarrhea, and muscle cramping. Creatine causes muscles to draw water from the rest of your body. It is for this reason that you should monitor your liquid consumption. Be sure to drink extra water if using creatine.
What do the studies say
There are over 200 clinical studies that demonstrate creatines impact on improving anaerobic capacity, boosting strength and power, and increase your resistance to fatigue. According to Medscape.com which is the leading online global destination for physicians and healthcare professionals worldwide – they state that creatine seems to enhance muscle performance during repeated bouts of brief, high-intensity exercise.
In one review from 2012 “when creatine supplements were added to the training program, it increased weight-lifting performance by a whopping 14 percent and bench pressing abilities by 43 percent.” A large body of evidence suggests that you can benefit from a dosage of 5 grams of creatine monohydrate per day, but this number can vary depending on your exercise intensity and overall size.
What creatine is not
Conclusively, if you are looking for an edge in your exercise routine and you want to try something new, then creatine might be right for you. No, you won’t become a bodybuilder or super athlete overnight no matter what the supplement marketing ads tell you. You should always remember that creatine being used as a supplement needs to be used in conjunction with a clean, healthy diet.
Eating right should always remain a priority, and no amount of creatine will help you if you aren’t training regularly. If you are binging on unhealthy snacks and foods in your day to day, creatine will not help you. Based on research, it doesn’t seem to be beneficial when taken as a single dose or when used without resistance training. In the end, the biggest difference-maker for you will always lie in progressive intensity, complete nutrition, adequate sleep, and consistency.