Just like there are supplements that aid weight loss, there are also supplements that help improve muscle gain. One of them is creatine. Thanks to its ability to help one pack on muscle and work out longer and harder, creatine is one of the most popular athletic performance supplements, and many swear by it.
So, for you to understand the benefits of taking creatine, first, you need to know what creatine is. It’s a natural substance found in muscle cells that helps the muscles produce energy during heavy lifting or high-intensity exercise. You probably eat creatine every day without realizing it. When you eat meat, your liver and kidneys use the amino acids within your bodies to make creatine, which is then transferred to your muscles as a form of cellular energy called creatine monohydrate.
The creatines supplements found in the market work in a similar way – your body converts the supplement into creatine, feeding your muscles during explosive exercises, such as heavy lifts. Considering the fact that your natural creatine levels run out at a rapid rate during this type of training, added creatine supplementation can give you more power for higher repetitions.
Benefits of Creatine Supplements
Although you can get creatine from foods such as meats and seafood, supplementing with creatine is a more effective way to improve athletic performance and enjoy other health benefits. In fact, the amount of creatine you can get through your diet is so small that you’d have to consume 1-1.5 kgs of meat daily to get the benefits that just one teaspoon of creatine supplement would provide.
Aid Muscle Cells Produce More Energy
One of the main benefits of creatine is its ability to support muscle health. Numerous studies have reported the power of creatines to increase the muscles’ phosphocreatine stores. Phosphocreatine helps form ATP, which is the main compound that our cells need for energy. In other words, creatine helps increase the energy capacity of our muscles, allowing them to continue to perform and exert especially during intensity exercise.
Increases Muscle Mass and Strength
Creatine can not only improve the energy capacity of your muscles but also increase strength and muscle mass. Actually, creatine is known for being the most effective supplement for increasing muscle mass, which is the reason why it’s so popular among bodybuilders. As creatine allows you to exercise at high intensities for longer durations, you can train with higher weight without getting tired as quickly, which help promote more lean muscle. A number of studies have shown that taking creatine muscle supplement along with resistance training boosts muscle mass and strength.
Improves Endurance
As mentioned above, creatine increases ATP, which is what gives energy to your cells. With your cells full of energy, your body can perform at higher intensities for longer amounts of time. This means that if you’re an athlete who relies on endurance, such as a basketball player, a soccer player, or a runner, you can also benefit from creatine supplementation. Creatine can be especially beneficial for athletes who require short stints of intense exertion, such as sprinting.
Accelerate Workout Recovery
Studies have also shown that supplementing with creatines during resistance training can reduce muscle damage and therefore speed up the recovery process. When you’re following an exercise plan, you need your muscles to be able to recover fast, so you can get back to the gym and continue training. Adding creatine to your exercise routine can help you with just that.
Improves Sleep
It’s not just about working out hard. Your sleep quality is also important, as it directly affects all other aspects of your health, including muscle growth and recovery. Aside from helping improve sleep quality, creatine also has the ability to reduce the effects of sleepiness when you don’t get to sleep enough. After a sleep-deprived night, a creatine supplement may be the energy boost you need to help you get through the day.
As you can see, when you use creatin supplements you can enjoy many benefits otherwise difficult to obtain from your diet. Especially if you follow a vegetarian or vegan lifestyle, creatine may be especially beneficial for you. As for whether is it good to take creatine everyday, research has shown that consuming it on both exercise and rest day can bring benefits. Taking the supplement on rest days allows the creatine content on your muscles to elevate.
When starting on creatine, experts recommend beginning with an intake of about 0.3 grams per kilogram of body weight per day for at least three days. After that, continue to take 3 to 5 grams per day to maintain the elevated creatine muscle stores. As for when to take it, studies have shown that consuming creatine immediately after exercise impacts body composition and strength more than before exercise.
When taken in appropriate doses, creatine is safe for most people with a few reported side effects. Still, it’s always best to consult with your doctor before taking any kind of supplement.
