Creatine is the world’s number one supplement to strengthen muscles and provide high energy. It is most commonly used in the field of bodybuilding. Naturally, meat is the best dietary source of Creatine. Creatine requires just one hour to produce energy in the muscles of the body. It may be recommended to take Creatine before an hour of exercising. Today through this article, we will tell you what a Creatine supplement is, and what are the Creatine powder benefits and side effects.
What Is Creatine Powder?
Creatine powder is a chemical that is usually found in the muscles and brain of the body. It is commonly found in diets like red meat and seafood. It can also be manufactured in the laboratory.
Creatine is a natural substance, which is accepted by the body as Creatine phosphate. Creatine phosphate helps in the formation of a substance called Adenosine Triphosphate (ATP). ATP (Adenosine Triphosphate) provides energy to the body for muscle contraction. It is found more in protein-rich foods like meat or fish.
Creating is a substance that is naturally found in the muscle cells of our body, it provides extra energy to our muscles so that we can lift heavy weights and exercise high intensity.
Creatine is a mixture of three amino acids. The names of three amino acids are-
- Glycine
- Arginine
- Methionine
All three chemicals are made artificially in the lab. But it is not a steroid and it is not natural either. Creatine gives you extra energy so that you can lift more weight.
NOTE:
Creatine is commonly used to improve exercise performance and increase muscle mass in athletes or older adults.
Types of Creatine:
(i) Creatine Monohydrate
(ii) Creatine Ethyl Ester
(iii) Creatine Tri-Creatine Malate
(iv) Creatine Buffered Creatine
(v) Creatine Micronized Creatine
(vi) Creatine Liquid Creatine
(vii) Creatine Conjugated
What Does Creatine Do In The Body?
When you take supplements, the amount of phosphocreatine in your body increases, which helps in increasing ATP in your body, which increases the energy level. ATP is called Energy Currency in another language.
The body performs better when there is more ATP in the body. CREATINE causes many more cellular processes to improve muscle strength and recovery time.
Creatine Powder Benefits:
Creatine has been a subject of research since the beginning and many benefits have come up in research over the years, Creatine is the cheapest supplement and more useful as well and this is the reason why you would like to take Creatine powder benefits.
- Help to increase the intensity of the workout, as a result, more rapid muscle mass increase.
- If you are involved in sports, then Creatine powder benefits can help you improve your performance in a great way, it helps to play with more time and more energy without getting tired.
- In an indirect way, Creatine powder benefits also helps in fat loss, because of this you drink more water and without getting tired more hard, as a result, you burn fatter.
- Creatine holds water in the muscles due to which they grow up and their growth gives mental satisfaction and motivation. By which you are consistent in the gym or in the workout.
- Vegetarian people get much fewer Creatine powder benefits than non-vegetarian people, so Creatine supplements make the life of vegetarian people.
- It was found in the study that it also helps in recovery after exercise.
- Creatine also helps the brain to work; the study has found that it improves short-term memory.
- It has also been revealed in the study that Creatine powder benefits are such that it increases the activity of ALP (Alkaline Phosphate) which participates in bone growth.
- Creatine helps in the process of energy production, which plays an important role in bone reconstruction and maintenance.
- It makes you more tolerant, it also improves your anaerobic capacity.
Side Effects of Creatine Powder:
Consumption of Creatine sometimes has a bad effect on physical health. So, along with the Creatine Powder benefits, there are some side effects of Creatine the following facts:
- Nausea
- Stomach pain
- Diarrhea
- Muscle cramps
- Kidney damage
- Kidney stones
- Liver damage
- Weight gain
- Dehydration
- Bloating
- Muscle cramps
- Compartment syndrome
- Digestive problems
- Rhabdomyolysis
- Temporary weight gain
What To Keep In Mind While Taking Creatine?
- It is good to drink as much water throughout the day, but you should drink at least 3 liters of water daily while you are taking Creatine powder
- Taking too much Creatine daily for a long time can also damage the kidneys, so it should be taken only in the prescribed quantity.
- Those who have kidney, diabetes, or heart disease should not take Creatine.
- Pregnant and also breastfeeding women should not take Creatine.
- You should avoid drinking coffee, tea, and also soda.
- If the dose of Creatine has been missed due to any reason, then next time you should not take more.
- If you feel difficulty in taking Creatine or have swelling in your mouth, lips, throat, and tongue, then it is a sign of being allergic to Creatine, in such a situation you should not take it and see a doctor.
- Creatine should not taken with some arthritis and pain relief medicines such as Aspirin, Tylenol, Advil, and Aleve, etc.
- The fastest loading phase was adopted by athletes because they want quick results because of the competitions, as far as possible, this loading phase should be avoided.
- After taking Creatine continuously for three months, there should be a gap of one month after which it can be started again.
Conclusion:
Nowadays every youth is engaged in going to the gym and making a body. Today, 7 out of every 10 youth go to the gym and exercise. Initially, when they start exercising, they are not aware of bodybuilding supplements. Gradually, the names of essential supplements start coming in front of them, one of which is Creatine Powder.
If you notice then you will realize, that Creatine Powder is used not only by gym-goers, but every sportsperson wants it to be cricket or running. Its effect is found in a few days. When the use of Creatine Powder or any other supplement starts on a large scale, then some benefits and some side effects come out.