All About Creatine💥
Creatine has been all the craze in the fitness world - but what does it actually do? Today, let’s break down what creatine is and how it may benefit you!
So, let’s break it down.
What is Creatine?
In essence, Creatine is a dietary supplement that is used to improve exercise performance and increase muscle mass. It is a naturally occurring compound in the human body, primarily stored in skeletal muscle. It can be derived in small amounts from food but it is more widely known as a dietary supplement. Most commonly used by athletes, weightlifters, bodybuilders and regular gym goers.
Creatine supplements, such as creatine monohydrate, are manufactured synthetically using raw materials sarcosine and cyanamide. Please don’t confuse this with cyanide. These ingredients are heated and pressured to form Creatine crystals, which are then purified, vacuum dried, and milled into a fine powder for better dissolvability.
What does Creatine Monohydrate Do?
The primary function of Creatine Monohydrate in the body is to assist in the production of adenosine triphosphate (ATP). ATP is often referred to as the "energy currency" of cells because it provides the energy needed for various cellular processes. When you perform activities that require rapid and intense bursts of energy, such as weightlifting or sprinting, ATP is the primary source of fuel for your muscles.
Creatine monohydrate plays a key role in regenerating ATP during these short bursts of high-intensity exercise.
Here's how it works:
When you engage in intense physical activity, ATP is rapidly broken down to release energy.
The body's natural ATP stores are limited and can be depleted quickly during intense exercise.
Creatine monohydrate stored in your muscles as phosphoCreatine donates a phosphate group to ADP (adenosine diphosphate), converting it back into ATP. This essentially refuels the muscle with available energy, ready to be used for another quick burst!
Regenerated ATP can be used again for immediate energy, allowing you to sustain a high-intensity effort as it continues to refill, and be used.
By facilitating ATP regeneration, Creatine monohydrate can improve your muscle cells ability to produce energy during short bursts of intense exercise.
Benefits of Creatine Monohydrate
There are several hundred research papers that have studied the effects of Creatine with overwhelmingly positive results. Some of the potential ergogenic benefits of Creatine supplementation are:
Increased single and repetitive sprint performance
Increased work performed during sets of maximal effort muscle contractions
Increased muscle mass and strength adaptations during training
Enhanced glycogen synthesis
Increased anaerobic threshold
Possible enhancement of aerobic capacity via greater shuttling of ATP from mitochondria
Increased work capacity
Enhanced recovery
Greater training tolerance
Recommendations
Creatine is one of the most researched supplements with strong evidence that suggests it may help with exercise performance, strength, recovery and hypertrophy. The recommendation is to take 3-5g daily for at least 2-4 weeks to see benefits and there is no need to cycle it. Creatine monohydrate is the preferred form to take with other variations showing no further benefit.
Side Effects
Creatine is generally safe for most people when taken as directed. Minor side effects, such as bloating or gastrointestinal discomfort, can occur, but staying well-hydrated can help minimize these effects.
Key Takeaways:
Creatine Monohydrate is an effective, well-researched option.
Start with a daily 3-5 gram dose daily.
Timing doesn’t really matter, but you should be taking it everyday; even on rest days!
Hydrate well to help your body make the most of your supplementation routine and minimize any unwanted side effects.
