Creatine, arguably the most popular of all the performance enhancement substances, is used to improve strength, increase lean muscle mass, and to hasten the recovery of muscles during exercise. This enhanced musculature and enhanced production of ATP is believed to give men bursts of energy during high-intensity exercise such as sprinting and weight lifting.
If it’s the aesthetic of a muscular man you’re looking for, creatine will certainly deliver, as it is primarily used to promote increased muscle mass. Initially it will cause your muscles to store more water and, as a result, give the appearance of more and bigger muscles. But it will also enable you to lift heavier weight with more intensity and this, over time, will cause your muscles to actually grow. And grow they will.
Creatine can also help you sprint faster, jump with more agility, and speed up recovery of your muscles following intense exercise.
Made from amino acids, glycine, methionine, and arginine, creatine is made in the liver and is primarily (95%) stored in the skeletal muscles. It can be found in animal products like meat and fish, so those who do not eat animal products might supplement with creatine. It would take two pounds of steak or salmon to get approximately 5 grams of creatine. In supplement form, 5 grams of creatine would fit in a teaspoon. Supplementing allows men to increase the level of creatine in their cells without eating large, expensive meals that might also have a negative impact on their waistline.
There are two common types of creatine. Creatine monohydrate is creatine with water molecules. It is the most effective, most researched, and cheapest creatine product on the market today. Creatine Hcl enhances water solubility so you can take a smaller dose of Creatine Hcl than you would if you were taking Creatine Monohydrate and see the same results in terms of muscle growth, strength gains, and gains in lean mass. Base your choice on your own specific circumstances, but keep in mind that creatine monohydrate has been used the longest, is the most well-researched, and is the least expensive. Other types of creatine have been marketed as superior, but there is no real evidence to substantiate these claims.
This study demonstrated that pronounced changes with the aging process occur after age 50, and that the decrease in physical activity is the key factor in muscle mass and strength loss. It also contends that strength training is one of the critical tools to counteract this problem. There is demonstrated evidence that creatine supplementation with resistance training can promote healthy muscle development, which is important for overall health. Creatine has no significant side effects when it is properly used. The creatine you choose will likely come down to individual preferences: powder vs. capsules, creatine monohydrate vs. creatine Hcl, price, ingredients, and recommendation of one’s personal physician should all be considered in the choice of creatine supplement, regardless of age.
Many people do believe that creatine increases testosterone levels, but it’s not true. Creatine has a lot of benefits that look similar to increased testosterone; increased energy, increased strength, and increased muscle growth.
While creatine does not increase testosterone levels, there are quite a few reasons why people may think that it does. Creatine has a lot of benefits that look similar to higher levels of testosterone; increased energy, increased muscle growth, strength etc. It actually even has a nootropic effect, promoting brain energy.
Creatine can also elevate hormones like DHT (the growth hormone) while you exercise, but it does not increase a person’s hormonal levels while at rest.
The International Society of Sports Nutrition’s position statement on creatine monohydrate states that there is no scientific evidence of side effects or adverse effects when creatine is used appropriately.
There have been, however, minor digestive effects reported, including nausea, bloating, or loose stools, as well as temporary weight gain due to water retention during loading phases. The general consensus is that, if taken as directed, creatine is safe. If you take too much (the recommended maximum is approximately 5g), you might experience weight gain or potential digestive discomfort. Since creatine makes the body retain water, it’s important to make sure you drink enough fluids while supplementing. Because of the potential for water retention, it is recommended that people with pre-existing liver or kidney issues do not take creatine. It is also recommended that creatine should not be taken with caffeine, as it might increase the risk of other side effects.
When you first begin to take creatine, you may be instructed by your coach or trainer to begin with a loading phase. This initial phase requires taking large amounts of creatine over a short period of time in order to overload your muscles and increase your muscle stores. This saturation point can also be achieved without a loading phase, it will just take longer.
The initial loading phase can look something like: .3g/kg or creatine for 5 to 7 days followed by a decrease to .03g/kg daily for the maintenance phase.
Studies have shown that intramuscular stores of total creatine and phosphocreatine can be increased by supplementing with oral creatine monohydrate for 5 to 7 days with a dose of 20 to 25 g·d.
Regimens without the creatine loading phase, 3 to 6 g·d−1 for 28 days and 6 g·d−1 for 12 weeks, have also been shown to be effective in increasing creatine stores. The increase occurs more slowly, and therefore may take longer to see the strength training effects. For more information on the best way to load creatine, read Care/of’s article Creatine Loading Phase.
Creatine is a natural substance that humans produce in their bodies in small amounts.
It is probably the most popular supplement as it is safe, effective, inexpensive, and it increases muscle mass and strength, while improving the rate of muscle recovery post-workout. You’ll also get bursts of energy during intense exercise that will enable you to lift heavier weights for longer periods of time, which will result in more muscles. If you choose to supplement and have a loading phase, your muscles will appear more quickly. But even if you don’t, they will emerge; it will just take longer.
Creatine is typically found in red meat, so there is an argument to be made for vegans and vegetarians to supplement with it, especially if they’re looking to build some muscles.
Finally, creatine will have no real impact if you don’t eat a healthy diet and push yourself in the gym. This is not a magic potion, it’s a supplement that will enable you to work harder than you ever thought possible. The results will be the proof.