Creatine: What It Is, How to Take it and Its Benefits
Creatine is a popular dietary supplement that has been used for decades to help with weightlifting and sports activities. It can be found in meat, fish, and if you want to take it as a supplement, creatine monohydrate is the main form. This blog post will discuss what creatine does for your body, who benefits from it, what are some side effects of taking creatine, and more!
What is Creatine?
It is a molecule that functions as a high-energy reserve in the body. Creatine phosphate, which is stored in muscle tissue, can be broken down to release energy for rapid use by muscle cells. Creatine allows athletes to push their bodies past the brink of exhaustion when they would ordinarily stop.
It can be used as a high-energy reserve to produce that immediate ATP for quick and explosive muscular contractions. And it also helps provide protection against exercise-induced fatigue by buffering excessive metabolic acid produced during high-intensity training, such as Crossfit, or other power sports.
What is ATP?
ATP (adenosine triphosphate) is just a form of energy used to fuel quick bursts of muscular activity in the body. ATP is big in power sports such as sprinting and Olympic weightlifting. Creatine phosphate is chemically similar to but less stable than ATP, which actually supplies the extra energy for muscle contraction. Supplementing with creatine increases ATP storage and production.
When ATP broken down, it becomes ADP (adenosine diphosphate). ATP loses a phosphate group and in order to create new ATP for quick muscular bursts, it will steal away a phosphate from none other than creatine phosphate.
Creatine can be used as a high-energy reserve to produce that immediate ATP “rush” and phosphates for muscular contractions. This allows power activities such as weightlifting to be sustained. It also helps provide protection against physical injury by buffering excessive metabolic acid produced during work.
What Does Creatine Do?
In a nutshell, creatine allows athletes who take it before and after workouts to aid in muscle building and replenishing energy stores such as ATP. Making heavier weights feel easier because more creatine brings about increased workload production for greater power output over time. This will result in more weight being lifted over time as opposed to non-supplementation.
Who Benefits from Creatine?
Athletes and people looking to increase their strength, muscle mass or overall performance can benefit from consistent supplementation. There are many different types of creatine supplements on the market for various purposes but monohydrate is a popular choice because it’s inexpensive and effective.
One long-term study found that taking 20 grams per day of creatine increased men’s bench press by 22 pounds over 60 days!
What Is Creatine Monohydrate?
Creatine monohydrate is a form that’s used as an energy source in cell membranes, muscle contraction, cognitive function, bone density. It can also be taken to increase performance (muscle strength) during short-term high-intensity exercise such as weight lifting or sprinting. This is done byy increasing your body’s ability to supply oxygen under periods of intense physical exertion.
Who Benefits From Creatine Monohydrate?
People who do heavy resistance training with weights will find that it helps them build stronger muscles faster. Heavier weights feel easier to move while under the load of a heavy bar. This is where it brings about increased mass production for greater power output over time. This is a must-have supplement for any competitive fitness athlete such as Olympic weightlifters, powerlifters, strongmen competitors, and CrossFit athletes.
Even if you just want to increase your overall performance in the gym and gain some muscle and strength, creatine is a must-have.
Athletic Performance Benefits
Athletes would benefit from creatine because it helps them build stronger muscles. It allows athletes to work out longer and harder. Athletes benefit because it can help with muscle growth, increased power in the gym, and improved mental clarity.
Increasing your performance in the weight room in conjunction with a proper training plan can help lead to better performance on the competition field. This is a popular supplement for any athlete to use!
How It Is Used In Conjunction With Resistance Training?
In conjunction with resistance training, it can help athletes increase muscle mass, strength, and power. This also improves performance by increasing your body’s ability to supply oxygen under periods of intense physical exertion.
It will reduce fatigue – allowing you to work out longer and harder. Which not only builds muscle but burns more calories over time. The more work you can put in the more results you can get, such as burning calories. This can lead to a reduction in fat loss as well.
Is Creatine Bad For You?
Creatine has been studied extensively since its first use with athletes in the 1990s and does not appear to have any adverse effects when taken as directed. There are no known negative effects, but there have been rare reports of liver and muscle damage associated with long-term use or abuse.
No evidence suggests that taking it has any adverse side effects. Monohydrate has been studied extensively and does not appear to have any adverse effects when taken as directed.
Although there is a chance that it could lead to an increase in water weight gain. Due to increased fluid retention across all body tissues including muscles, this can be seen as something positive for some people looking to bulk up their physique.
It should be noted that due to improvements in the production of creatine, better and purer forms have become available that may negate the effects of holding water. And most importantly, it’s highly recommended you do your research before choosing what supplement is best for you!
How Should You Take it?
For the first five days (called loading), take 20-30 grams per day or one teaspoon four times daily with meals – even if they are small ones. After those first five days, continue taking at least three teaspoons per day split into two doses with meals.
What Is Creatine Loading?
Creatine loading is a technique that has been used by athletes in order to maximize benefits and results from creatine supplementation. Research suggests that a creatine loading phase can rapidly increase your creatine stores, allowing you to reap the benefits faster.
What Do You Need For Loading?
You will need about 20-30 grams daily for the first five days. After those first five days, you can continue taking 2 servings per day split into two doses with meals.
DRIVEN NUTRITION® uses proprietary micronization technology in Micronized Creatine™, which results in particles 20 times smaller than standard Creatine Monohydrate. In this case, smaller particle size means a clean, white, extremely fine powder that is virtually tasteless and odorless and is more rapidly absorbed by the body.
It offers what you need when you need it. Micronized Creatine™ comes in 100 serving canisters in a 5g scoop, making it easy to use for pre-workout supplementation to daily loading.
It has been studied extensively with no known negative effects when taken as directed. Whether you want more power in the gym or just want an increased sense of wellness throughout the day, creatine might be right up your alley!
Creatine is an essential supplement for athletes from all walks of life looking to enhance their performance and maximize the effects of creatine supplementation with a loading technique. Whether you’re just starting out or have been using it for years, there’s no better time than now to find out about what creatine can do for you!
Driven Nutrition® has extensive knowledge in all things related to sports supplements like Micronized Creatine™. Let us know how we can help get your body moving faster and stronger – because that’s exactly what our company specializes in!