What Is Creatine?
Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It assists in supplying your muscles with a constant flow of energy so they can continue to function, particularly during physical activity. The majority of your body’s Creatine intake (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, particularly from foods high in protein. The remaining half is made by your body naturally in the pancreas, kidneys, and liver. They supply your skeletal muscles with around 95% of the Creatine you need to perform physical activity. The rest is sent to your brain, heart, and other tissues
Benefits Of Creatine
- Improving Athletic Performance:
- Because there is some evidence that Creatine supplements are beneficial for high-intensity training, athletes frequently utilise them.
- The theory behind it is that it increases the body’s energy production. Athletes can perform harder and accomplish more if they have more energy.
- Repairing Damage After Injury
- Studies indicate that taking supplements of Creatine may help shield muscles from deterioration and speed up an athlete’s recuperation following an injury. After a strenuous resistance training session, it may also have an antioxidant impact and lessen cramps. It might play a part in brain and other injury rehabilitation.
- Reduction Post-Workout Recovery Time
- Excessive physical activity can cause discomfort and agony. It has been shown that people who take it heal their damaged muscles more quickly.
- Numerous studies have shown that it can help muscles damaged by eccentric activity regenerate.
- Brain Function Enhancement
- Recent studies have examined the benefits of Creatine monohydrate for preserving brain health and optimal neurological function.
- All body functions require ATP, with the exception of your muscles. It’s also used by your brain to complete challenging activities. Since ATP is produced by the brain, supplements may be beneficial. Both dopamine levels and mitochondrial activity can be increased by Creatine.
- Facilitates Body With Instant Energy
- It can also help with fatigue and sleep. In one study, supplementation reduced dizziness by 50% compared to no supplementation.
- Additionally, only 10% of patients in the supplement group reported fatigue, compared to 80% of patients in the control group.It has also been used to relieve exhaustion from hard work during a cycling test and to reduce fatigue during exercise in hot temperatures.
Which Is The Most Common Type Of Creatine Supplement?
Creatine monohydrate is the most popular type one. It is a nutraceutical supplement that improves muscular function during high-intensity, brief resistance training sessions including cycling, weightlifting, and sprinting.
Research On Creatine & Electrolytes
A study published in 2019 investigated the effects of a Creatine supplement formulated with various electrolytes on upper and lower limb anaerobic power, and strength outcomes for re-creationally trained, college-aged individuals. Results showed that Creatine combined with magnesium, potassium, and sodium for six weeks led to significant improvements in bench press, back squat max strength, and multiple repetition tests to fatigue, compared to a placebo.
Dosage
Once your muscles are fully saturated with Creatine, you do not need nearly as high a daily dose to maintain this level. Instead, studies show that consuming about 3 grams per day (14 mg per pound of body weight) is all that you need in order to maintain your muscle stores.
