Creatine is an organic compound and exists in various modifications in solution. It is naturally found in muscles, red meat, and fish. The quantity present there is very little. This is the only reason people add it to their diet. On the other hand, creatine phosphate is another type of molecule that serves as a rapidly mobilizable reserve of high-energy phosphates in skeletal muscle.
Purpose Of Creatine
It is added to improve strength while doing an intense workout. However, you will be able to lift more if your diet consists of creatine and in this situation, supplementation is not required. It also helps to increase lean muscle mass and helps in muscle recovery. Only adding it to your diet will not do, your body requires all the nutrients that help in muscle building or muscle recovery.
For eg: If you are an intermediate or a beginner and cannot lift too heavy, it is recommended to add 5 grams to your diet. This will help you to lift more weights and if you are doing 8-10 reps then after adding you will be able to hit 12-15 reps with that same weight.
Creatine Loading Phase
Many people say that the loading phase is required but it is not so. Many brands say that for 1 week you have to take around 20 grams per day but by doing this, your stomach will get bloated. Nowadays people are aware of this and they avoid the loading phase. The results are very awesome as someone who is not able to lift heavy will be able to lift more weights.
Does Creatine Cause Hair Loss?
It is a supplement commonly used by bodybuilders and professional athletes to increase lean muscle mass, improve strength, and help muscles recover faster during exercise. According to a study, consumption may cause hair loss. However, there is no concrete evidence of it.
When To Take
5 grams of creatine powder before or after a workout is good enough. In fact, adding it as a pre-workout or post-workout does not make much difference. Few people take 5 grams before and after a workout which is also not wrong. As a result, it all depends on you, which time suits you better.
Many whey protein supplements already have creatine in them, so if you add whey protein after a workout, then adding it externally is not necessary (if your whey protein has creatine in it). In this case, just make sure that you drink 3-4 litres of water a day.
Take a sample of your urine; if your urine is yellowish, that means your body is dehydrated.
Monohydrate V/S Micronized
Monohydrate is the purest form and it does not dissolve in water. When you drink it, your stomach will automatically break it. Monohydrate is cheaper than micronized creatine because micronized is broken 20 times and it dissolves in water easily. So, the cost of production becomes high.
Creatine HCL has many advantages which include better solubility, increased plasma uptake, and no bloating. However, it is the purest form of creatine that gets dissolved in water very easily. It is broken into smaller pieces so that the solubility increases.
- Kidney Damage
- Causes Weight Gain
the best Creatine
MuscleBlaze CreaPRO with Creapure
Big muscles Nutrition Real Crea Micronized
Optimum Nutrition (ON) Micronized Monohydrate Powder
Muscletech Essential Series Platinum
AS-IT-IS Nutrition Pure Monohydrate
GNC Pro Performance Monohydrate
- It is naturally found in muscles and in red meat and fish.
- The formula is C4H9N3O2.
- It is added to improve strength while doing an intense workout.
- 5 Grams before or after a workout is good enough.
- Just make sure that you drink 3-4 liters of water a day.
- Monohydrate is the purest form.
- Kidney damage, Dehydration, Weight gain are some common
Frequently Asked Questions
What happens when you start taking creatine?
It causes your muscle cells to store more water which causes your muscles to appear fuller and larger. Your strength starts increasing day by day and you start lifting heavy weights with more reps.
What is the proper way to take creatine?
Many people suggest having a loading period of 5-7 days in which 20 grams is consumed in a day. But 5 grams before or after a workout is good enough.
How much water should I drink when taking creatine?
Water intake per day should be according to the colour of your urine. If your urine is yellowish, that means your body is dehydrated.
Does creatine make you gain weight?
It is only used to increase workout performance and has no link with body weight. Anyone can add it to improve their stamina and endurance.