Creatine is a compound that contains nitrogen, which is similar to protein but not exactly a protein. It is called “non-protein nitrogen” in the world of nutritional biochemistry. It can be gained from food and can also be formed in the body. Creatine Monohydrate is a popular supplement consumed by people who want to build lean muscle mass, enhance strength, and maximize performance. It is a synthesized version of the acid Creatine which supplies energy to the muscles. This supplement is used extensively by the sports nutrition experts. Creatine is manufactured naturally in the liver, pancreas, and kidneys and is found in the heart, muscle, and the brain tissues.
Creatine Monohydrate powder is highly used by the power lifters and bodybuilders for enhancing their sports performance. Various studies have shown that when this powder is used in combination with exercise, proper diet, and sufficient hydration, it supports strength and lean muscle mass. This power is pure white and has no smell or flavor. It is easily soluble in water, shakes, or fruit juice. The absorption of this supplement is enhanced when it is taken along with a thing that can enhance the insulin levels. To enhance its absorption rate, take it with a beverage like grape juice. However, it is not recommended for diabetic patients and people suffering from liver and kidney diseases.
Several studies have concluded multiple benefits of the Creatine powder. If the body is supplemented with this powder, it can produce more ATP molecules and these molecules are used for providing energy during workouts. Therefore, taking this supplement can help in improving performance during an intense workout. It enhances water content of the muscles that make the muscles look fuller and bigger. On many occasions, the cellular swelling produces anabolic effects that result in the enhancement of protein synthesis in muscles. Some studies have also revealed that it can reduce the molecule level called Myostatin, which reduces muscle growth.
It is one of the most effective supplements that can build muscle. This supplement works during the short-term as well as during the long-term. It retains water within the muscles making them look full and over a period of time it adds muscle and size to the muscles. It can enhance dopamine levels that can reduce the tiredness feeling. It can reduce fatigue levels that are caused by strenuous workouts. Other uses of the Creatine supplement are the improvement in brain power and memory, reduction in the blood sugar levels, and fighting several neurological diseases.
The best way of using Creatine
In a loading phase, dosage consumption is 15-20 g daily that should be distributed in an evenly way of 4-5 servings. The phase should last for 5-7 days. The main purpose of this phase is to make sure the intramuscular Creatine stores are filled up to the maximum level very quickly. The maintenance phase is followed after a loading phase. In this phase, the consumption of Creatine is one-fourth of the loading phase and the objective is saturation of the muscles with a small dose.