Creatine is one of the most widely researched and well-known supplements. It's been proven to have benefits for performance, endurance, strength, and even brain function. But the hype around creatine has led many people to believe it will magically help them get ripped in a week.If that sounds like something you would be interested in, read on... So what are the facts behind all this hype? How much do you know about creatine? And should you be taking it as part of your fitness regime or not? Let’s take a look...
What is Creatine?
Creatine is a naturally occurring amino acid that helps produce energy in the body. It's made mostly in the liver and kidneys, and it's found in meat products like fish, beef, and chicken. It's also available in supplement form. Creatine is one of the most widely researched and well-known supplements. It's been proven to have benefits for performance, endurance, strength, and even brain function. But the hype around creatine has led many people to believe it will magically help them get ripped in a week. If that sounds like something you would be interested in, read on...
How Does Creatine Work?
Creatine gets converted into creatinine in the liver and then gets excreted in the urine. All of this happens naturally, and it is not harmful to the body. It has been proven to increase strength and muscle mass, which is due to its ability to increase the body's production of ATP. ATP is the energy currency of our cells; it's used to fuel everything from breathing to muscle contractions. The more ATP we have available to do work, the better our bodies perform. It has been proven that when we supplement with creatine, the amount of ATP we have in the body can increase by up to 40%. This means that creatine can help you lift heavier weights, run faster, and even help you think more clearly. The only thing it can't do is help you lose fat, unfortunately. Creatine is only able to increase ATP when your body is in an anaerobic state, which is when you are lifting weights or doing high-intensity interval training. This means that while you're lifting weights, your body is using up more ATP than it usually would, which is where creatine comes in to help out and create more ATP. But when you're in a resting state, your body is not burning as much energy. So you're not going to get any fat-burning benefits from creatine.
Should You Take Creatine?
Yes! Creatine is one of the most proven supplements out there. There have been hundreds of studies to show that it has many benefits for your health and fitness. You can expect to gain between 5-10% more strength and see up to a 5% increase in muscle mass when you take creatine. There are many health benefits to supplementing with creatine as well. It has been proven to help with mental clarity, improve athletic performance, and increase energy levels. It may also help with muscle growth, strength, and endurance. Yes, you can expect all of these benefits, but you must take it correctly and make sure you are taking the right amount. In order to maximize the benefits of creatine, you need to take it consistently. The creatine loading phase, where you take a higher dose for the first few days, is not necessary.
Could There Be Any Side Effects From Taking Creatine?
During the loading phase, you may experience some side effects such as nausea, stomach cramps, and diarrhea. These have been proven to be due to a large amount of creatine being taken in all at once. If you take the appropriate dose, these side effects are unlikely to occur. Some people who take creatine may experience a slight increase in water retention. This is known as non-responders and is seen in around 10% of people. It is believed that people with a higher amount of type 2B muscle fibers are more likely to experience this. People with diabetes or kidney disease should consult their doctor before taking creatine and monitor their blood sugar levels while they are taking it. While most people experience no side effects, it's important to be aware of them and take the appropriate dose to avoid them.
The Bottom Line
Creatine is one of the most proven and effective supplements available. It's been proven to have numerous benefits for your health and fitness, such as increased strength and muscle mass. It also helps with mental clarity and energy levels. People with diabetes or kidney disease should consult their doctor before taking creatine, and everyone should take the appropriate dose to avoid any side effects. Overall, creatine is a great supplement for helping you achieve your fitness goals.