Supplements To Use - "Creatine" - Best Globally Used Supplement

Tuesday, March 24, 2020

Supplements To Use - "Creatine" - Best Globally Used Supplement

Supplements To Use - "Creatine" - 

Creatine is a substance that is found naturally in muscle cells. 

It helps your muscles produce energy during heavy lifting or during high-intensity sessions. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance. 

Creatine monohydrate is one of the best-researched supplements on the market. Taken consistently, it can serve to enhance the quality of training and volume of work, leading to greater adaptations in strength, power, and lean body mass.

Approximately 1 gram of creatine is produced by the body per day. A diet high in meat and fish will also provide about a gram of creatine per day.

Benefits Of Using Creatine

Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis
It hydrates muscle cells. Creatine boosts the water content of muscle cells. This causes cell volumization, which may promote muscle growth.

  • It increases your workout capacity. Creatine makes it possible for you to exercise more in one session. Naturally, exercising more leads to better results.
  • It boosts cell signaling. As you exercise, your cells are signaled to repair your worn muscles, which leads to growth. Creatine helps with the signaling process.
  • It reduces myostatin. Myostatin is a protein that can inhibit muscle growth and development. Creatine brings myostatin levels down.

  • It elevates anabolic hormone levels. Creatine can boost your body’s natural anabolic hormones, such as IGF-1.
  • It reduces muscle breakdown. Creatine can increase muscle mass by keeping muscle protein breakdown at bay.
  • As you can see, there is more than one answer to the question, “What is creatine monohydrate?” It can do a whole lot in many different ways. The bottom line is that it enhances your athletic performance safely.

Loading Creatine "Phase"

The loading phase involves taking approximately 20g of creatine per day (4 servings x 5g) for 5-7 days. During the loading phase, creatine should be taken in the morning, lunch and/or post-workout, depending on when you train. The primary objective of the loading phase is to increase muscle creatine levels quickly.


When To Take Creatine Monohydrate?

You can take creatine at any time of the day, in pills or powder. It's recommended to take it with water/shake while eating, in order to avoid upset stomach.

Does Creatine make you look BIGGER?

Creatine makes your muscles look bigger, while actually making them bigger as well. First, creatine causes your muscle cells to store more water which causes your muscles to appear fuller and larger. ... Over time, your muscles will get bigger from this increased intensity.

Can I take creatine every day?

Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that.

Creatine "Bloating"

Your body may or may not like creatine or you're using too much of it. Either trim it down, use another source of creatine or just stop using it.

Can I get enough creatine from eating meat without supplementing?

It’s possible, but to get the recommended dose of 5 grams of creatine a day, you’d need to eat about 2 pounds of beef or 3 pounds of chicken. That’s a crap ton of meat, and also expensive — much more expensive than creatine. 5 grams of creatine from a supplement will run you 12 cents, while 5 grams of creatine from chicken breasts will cost you almost $10.

Does it matter when I take it?

Nutrition timing is something that confuses a lot of men. You’ve likely read or heard about magic “windows” in which you need to consume certain nutrients to get the maximum benefit from them. As we discussed in our article about pre- and post-workout meals, however, you shouldn’t over-think this stuff. Your overall diet plays more of an important role in your physique and strength than the exact timing of when you eat.

The same goes for creatine. One study in 2013 showed that supplementing with creatine after a workout resulted in better strength gains. The insulin spike that occurs after a workout may do a better job of transporting creatine into muscle cells. But the difference between individuals who supplemented before their workout or after wasn’t that much. The researchers concluded they needed to do more research on this question to come to a definitive answer.

So just take your creatine supplement when it’s convenient for you.

Do I need to take creatine with carbs?

Research is mixed on this question. One study found that ingesting creatine with fast-acting carbs improved athletic performance compared to individuals who just consumed creatine, while another found no difference.

Again, my philosophy with nutrition supplementation is to keep it simple. If you have a post-workout shake that has carbs, throw in a scoop of creatine. There’s a chance you’ll get an added benefit from consuming creatine with your carbs. If you usually skip breakfast, take it on an empty stomach. Or save it to take with your dinner. Don’t stress — do whatever works for you.

Is it okay to take creatine with caffeine?

One study in 1996 found that consuming caffeine with creatine counteracts the benefits of the latter, but the study wasn’t well-designed, and other studies have found no deleterious effect. So feel free to take your creatine with your coffee or caffeinated pre-workout shake.

Creatine Monohydrate Side Effects

You shouldn't take too much creatine at once (stick to the recommendations on the packaging or ask your doctor), it can cause diarrhea, headache, nausea, and a few other unpleasant symptoms. If taken with certain diabetes medications, diuretics or caffeine it can also cause some potentially dangerous reactions.


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In summary
Let's just review what we just learned:

  • Creatine is not a steroid.
  • Creatine monohydrate seems to be the most-efficient form of creatine.
  • This product allows you lift longer and heavier.
  • It has many benefits, such as; improving muscle strength, enhance lean muscle mass and faster recovery during exercise.
  • You must consume creatine for at least 30 days to feel its effects.
  • Creatine may have some side effects when combined with certain medications or taken in excess, so be safe and follow instructions if you’re going to take it!
  • Always drink more water.


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