What is Creatine? how to use creatine?
Creatine is one of the most popular sports supplements on the market. It gives you the majority of energy for short-term, maximum exercise such as sprinting a 100m or lifting weights. But, creatine is also one of the most misunderstood sports supplements.
Creatine is naturally produced in your body from amino acids – the building blocks of protein.
It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain an appreciable amount of creatine.
This makes supplementing with creatine an inexpensive and efficient way to increase creatine intake.
How Does Creatine Work?
Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your body’s main source of energy. When creatine stores in your muscles are depleted, the production of ATP comes to a screeching halt and your energy is dramatically decreased. Supplementing with creatine increases the available fuel to power ATP, which can increase muscle strength, size and power output.
Who Can Benefit?
Supplementing with creatine is not just for bodybuilders; several types of athletes can benefit like sprinters, swimmers, and soccer players. Creatine supplementation also can help increase your strength, power, and muscle size making it useful for sports like football and hockey. But, creatine supplementation isn’t effective for exercise and events lasting more than 90 seconds, for example long-distance running.
how to use creatine? When to Take Creatine?
Creatine is supplemented through one of two ways.
The first way is called ‘loading.’ The loading phase requires taking 20 g of creatine in split doses for 5-7 days. Following the loading phase, 3-5 g of creative is supplemented daily. This is called the maintenance phase.
The idea of loading creatine is to saturate the muscle cells with creatine resulting in faster results. Supplementing with 3-5 g, without the loading phase, is the other method. Choosing this route will get you the same results as loading, but it will take you longer to experience the full benefits of creatine.
According to one study, taking creatine after your workout is best.
For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 g of creatime before their workout while the other group took 5 g after their workout. For 4 weeks, the men trained 5 days a week and kept their protein intake similar.
Note: When you are intake creatine product minimum 3 letter of water is very important