Creatine is one of the most popular sports supplements available today. Yet, people still have questions about this supplement. Does creatine really work? What are its benefits? What about its side effects.
Who can benefit the most from using it? Hundreds of studies have proven the benefits of creatine supplementation. This product has emerged as a staple for athletes, bodybuilders, and guys looking to build muscle.
What Is Creatine ?
This compound was discovered by a French chemist in 1832. It’s actually a nitrogenous organic acid produced in the liver. Creatine can also be obtained from food and supplements. Its main components are the three amino acids L-methionine, L-arginine, and glycine.
This naturally occurring substance stimulates ATP (adenosine triphosphate) production in your body and helps supply energy to your muscles. About 95 percent gets stored in the skeletal muscles. The remaining five percent go to your heart, brain, and testes.
How Do Creatine Supplements Work ?
Creatine is also available as a dietary supplement. Fitness enthusiasts and athletes use this product to gain size and strength, recover faster after strenuous training, and lift heavier weights. Creatine is not a steroid – it’s a natural compound that can boost your performance and stimulate muscle growth.
When used as a dietary supplement, creatine reduces muscle fatigue, increases your energy levels, and reduces catabolism. Researchers have found that the best results are seen when this product is combined with strength training. Keep in mind that creatine won’t help you build muscle without working out. If you want to get bigger and stronger, you need to train hard. This supplement will help you get faster results, increase your strength and endurance, and make your muscles look fuller.
Be aware that creatine pulls water into your muscles, causing weight gain. However, it’s only water, not fat, so there’s nothing to worry about. Your muscles will look bigger and more pumped. It’s recommended to take creatine when bulking up.
Contrary to the popular belief, you won’t lose muscle when you stop using this product. Your muscle will only look smaller because you’ll lose excess water. Creatine users maintain their hard-earned muscle mass and strength even after they discontinue the use of creatine.
Creatine Side Effects
Creatine supplements are safe for most people. Their benefits outweigh the side effects. Stomach pain, bloating, muscle cramping, nausea, and digestive problems may occur. However, studies indicate that only five to seven percent of people experience stomach upset when using creatine.
This supplement should be avoided by those with diabetes or kidney disease. For healthy people, creatine doesn’t have any dangerous side effects. Micronized creatine causes less bloating than monohydrate creatine, so you should consider using product.
How to Take Creatine?
Most bodybuilders go through a “loading phase” of 15-25 grams a day for five days. Afterward, they take five grams of creatine per day. Health experts claim that it’s not necessary to load on creatine, but it can help you get faster results. What Is the Best Time to Take Creatine?
The decision is up to you. If you haven’t used this product before, start with a small dose increase it slowly over the next few days.