It is commonly used by athletes to improve performance, as it's immediately used by your body to convert ADP to ATP and supply energy muscles need for contraction. Creatine also helps provide energy to your brain and may improve cognitive performance. It also appears to have protective effects in cases of mild traumatic brain injury. Of the roughly 20 different formulations of creatine on the market, creatine monohydrate is the one that has been studied most frequently and therefore has the strongest evidence of health benefits. Creatine appears to work by increasing proteins that create muscle fibers and raising insulin-like growth factor, a hormone that increases muscle mass. Data also suggest that creatine may help lower blood sugar levels. It is important to choose creatine from a reputable manufacturer. Clinical trials that have lasted up to five years have reported no adverse effects in healthy individuals. However, it is important to stay within the recommended dose.
Some people find that creatine makes them feel bloated. Some people are sensitive to using creatine and feel bloated if they don't drink enough water with the supplement. However, most of the time it goes away in just a few hours. Factors that affect bloating include how much water you drink, the intensity of your workout and your diet. Keep in mind that it's not guaranteed that you will build muscle from using creatine. Consider creating specific goals for using the supplement so you are not disappointed. If you're a vegan or a vegetarian, you might consider using creatine to help protect brain health.
What is Creatine?Creatine is a compound made of three amino acids — glycine, arginine, and methionine — that stimulates energy production in the body, primarily in the muscles but also in the brain. Because of its quick energy production abilities, creatine supplementation is known to increase explosiveness and power during exercise, maximizing your workouts to build muscle. As a supplement, creatine has one of the longest track records of any supplement in terms of safety and efficacy. Any excess unused by your cells is efficiently excreted out in urine. However, it’s important when taking creatine, and taking creatine alongside carbohydrates improve absorption. Interestingly, PUBMED suggests that creatine may operate similar to a neurotransmitter in the brain, boosting "mood and-depression"lowering symptoms of depression.
. We need more well-designed studies to confirm this role, but it is an exciting development in the ongoing search for effective mental health solutions with little to no side effects; Cognitive Support & Neuroprotection.
Creatine is well known to support brain health and even protect the brain from neurological damage, supporting cognitive processing and recovery from acute stressors. It also seems to be effective for reducing symptoms of mild traumatic brain injury due to concussion or physical trauma. Creatine may even support recovery from degenerative conditions like multiple sclerosis (MS) that affect the central nervous system. But perhaps more practically, it can help us get through a full day of thinking, questioning, and decision-making by stimulating more energy production in the brain. Why is Creatine So Popular for Working Out? Creatine helps the body recycle ATP (adenosine triphosphate), the energy molecule, to fuel muscle cells. So when you consistently feed your muscles more creatine (and eventually reach full creatine saturation), you’re able to perform better in workouts and sports, and you’ll likely see more muscle definition as a result. Creatine also helps muscle cells absorb and hold more water, making your muscles appear fuller and stronger. This is why creatine is so popular among bodybuilders and everyday gym-goers alike. Of course, creatine isn’t a substitute for regular exercise or adequate protein intake to build muscle mass. But it can support both of these things and help your body maximize performance in the gym as well as in everyday activities. Do You Need to “Load Up” on Creatine?
Some fitness experts and nutritionists recommend doing a creatine “loading phase” when starting the supplement to saturate the muscles with creatine as quickly as possible. The typical recommendation is to take 20g of creatine per day, spread out in 5g doses, for 5-7 days, before scaling back to a standard dose of 3-5g per day. This may be worthwhile for serious weightlifters and athletes, but it isn’t really necessary if you’re using creatine to generally support your health and exercise ability. Taking high-dose creatine is also more likely to cause bloating due to water retention. Conversely, if you find yourself sensitive to supplements, it’s totally fine to start at a lower dose of 1g or even 500mg and work your way up over time. DW