Even if you are not a lifter still you have heard a lot about Creatine. There is a lot of rumours about Creatine, people generally give their review of creatine without any proper knowledge. Many gym trainers even call it the magic power which increases size and power. Some people also have doubts that it will damage your kidney, it is not safe enough etc. If you are confused about whether we should take it or not? or If you are confused whether it is safe or not? My friend, you came to the right place.
In past few years, creatine has emerged as the top-selling nutritional supplement in the world. Creatine sales totalled over 400 million dollars in last year alone still, have any doubts about safety. In today’s article, we are going to bust those myths and clear all your doubt related to Creatine. So let’s start –
WHAT IS CREATINE?
Creatine is a substance which is naturally developed by our body. It’s a combination of amino acids produced by the liver, kidneys and pancreas. It can be naturally found in red meat and seafood like raw fish etc but if you are vegetarian you may get difficulties in getting it from a natural diet but the good news is it can also be made in the laboratory. Your muscle and the skeletal system holds the creatine in your body. Creatine is considered by experts to be one of the most efficacious, high-intensity sport performance supplements in the world.
HOW DOES CREATINE MONOHYDRATE WORK?
It helps to regenerate a molecule called adenosine triphosphate (ATP), body’s main source of energy. When creatine stores in your muscles are depleted, production of ATP comes to a screeching halt and your energy is decreased. Supplementing with creatine increases the available fuel to power ATP and which can result in increasing muscle strength, size and power output.
It going to pull more water into your muscles, making your muscles bigger and fuller.
HOW TO CHOOSE FOR THE BEST SUPPLEMENT?
If you are having difficulties choosing from so many products you may consider these things
Creatine Monohydrate – most common form and easily available and is best for athletes and gamers
Creapure®– is a form of creatine monohydrate and is widely considered to be the purest and finest quality micronized CreatineMonohydrate on the market today.
Creatine Ethyl Ester HCL- is creatine monohydrate with an ester attached and reduces water retention as a comparison to creatine monohydrate.
3-5 gm per day.
✓ Increase your workout intensity.
✓ Increase energy.
✓ Act as a fuel source to our body.
✓ Hydrate muscle cells.
✓ Increase bone mineral density.
✓ Better glucose metabolism.
× Studies have found that Creatine is safe when taken by mouth appropriately for up to five years. There are no major side effects if taken in proper amount but it causes muscles to draw water from the rest of your body so remember to stay hydrated.
× If taken too much or taken on an empty stomach may result in stomach ache.
× muscle cramping
Creatine degrades in water over time into its waste product creatinine, which is useless in the body and will simply be excreted that’s why it is not suggested to take liquid creatine.
It is the cheapest supplement and yes, it works !!
keep your self-hydrated.