Creatine is unarguably the cheapest supplement in whole fitness industry and the most effective too.
Creatine is involved in making the energy muscles requires. Creatine has been the best beginner or amateur supplement choice for so many years.
There is a variety of supplements in the market right now, ranging from flavor to unflavoured micronized to hcl creatine.
Having said that most people do not get desired results from creatine where creatine works wonders even for a professional bodybuilder.
What is creatine and why we take it?
In layman’s sense it is a chemical found in your muscle and helps to produce energy during high intensity exercise.
About 95%of creatine is present in your muscle and other 5% is present in our brains and kidney in the form of phosphocreatine .
So, when we use this supplements we increase the creatine stores in our muscle which was stored in the form of phosphocreatine.
Our body then with the help of it creates a more high energy molecule – ATP(Adenosine triphosphate)Which will convert into energy in your muscles during heavy lifts.
Vegetarians and other people who have lower total creatine levels when they start taking this supplements seem to get more benefit than people who start with a higher level of it.
Skeletal muscle will only hold a certain amount of creatine; adding more won’t raise levels any more. This “saturation point” is usually reached within the first few days of taking a “loading dose.”
Creatine not only increases muscle size but also muscle strength and endurance tremendously .
This increased muscle mass is due to the loading of creatine in the muscle i,e more atp stored in muscle. These atp stores help muscle to perform well during workout.
When an individual exercise with more endurance and strength than he normally does process of muscle breakdown during workout will be greater hence more recovery overnight.
Thus, this will result in more muscle mass. Atp stored will be greater with each workout gradually with time and increased tension on muscle will force muscle to grow.
Effects of creatine
Muscle loss as age – It improves muscle strength in older adults who are also performing resistance training compared to resistance training alone. But it doesn’t seem to be beneficial when taken as a single dose or when used without resistance training. Basically creatine stores needs to be depleted for muscle growth .
Improves Athletic performance – It seems to help improve rowing performance, jumping , and soccer endurance in athletes. But the effect of this supplement on sprinting, cycling, or swimming performance varies. The differences in creatine doses, and differences in test used to measure performance.
Muscle strength. There is a lot of mixed research on creatine’s ability to improve muscle strength. However, analyses of this research show that creatine seems to modestly improve upper body strength and lower body strength in both younger and older adults.
What most people do with this supplement is get into a routine and do not get results! Simply supplement intake in indefinite timing and diet will slow down the progress.
There are the tips to get maximum out of your workout.
Most importantly what you should know about supplement is that it works best when consumed with carbohydrate
Taking this supplement with simple quick form of carbohydrates increases not only energy but creatine stored in my muscle with my glycogen stores combined acted really well.
Here are some quick recommendation
- Take creatine monohydrate with juice. As most of the fruit juices have simple quick carbs in it. Glycogen stores in the muscles will be greater.
- Take it with water and eat mash potatoes pre-workout will give you great bulking results as white potato is a form of quick carb and has a greater glycemic index. It will not only give you energy during the workout but also trigger insulin sensitivity which will have a anabolic effect on our body.
- Take creatine with banana. Taking it with banana will give a boost in the workout and overtime increase muscle size due to high level of weight training.
- Taking iron and magnesium will help to recover body overnight and also help increase production of testosterone is again is one of the most important factors of muscle growth.
The main motive behind taking creatine with carbs is to increase the reach of the supplement. As carbs gets stored in our muscles as glycogen stores creatine gets carried with it. As a result the supplement get more reachable to get used up by the muscles.
Recommended dose will be 5 grams per day. Increasing the serving size will not so any incremental effect on the body.