Updated: Sep 18, 2021
In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting it in larger than normal amounts, Creatine monohydrate became one of the most beneficial sports supplements in the world to this day. But it still gets some negativity from the people. Don’t worry I’m here to spill the truth.
What is Creatine ?
Creatine is an organic compound, where most of the human body's total creatine and phosphocreatine stores are found in skeletal muscle (95%), while the remainder is distributed in the blood, brain, testes, and other tissues. Creatine has a water retention effect on muscles, which makes muscles store more water in them making them look and feel stronger. Creatine-monohydrate is suitable for vegetarians and vegans, as the raw materials used for the production of the supplement have no animal origin.
Is Creatine Safe? Creatine Side Effects
Creatine has been studied for years and there are possible side effects like these:
- Potential muscle cramps, strains, pulls
- Upset stomach
- Higher blood pressure due to added water consumption
Overall Creatine is considered a healthy supplement that has therapeutic usages, with no life-threatening side effects.
Creatine and its Benefits
Creatine synthesis primarily occurs in the liver and kidneys On average, it is produced endogenously at an estimated rate of about 1 gram per day in young adults, but that is not enough to fill your muscles. High doses of creatine stored in your skeletal muscle are used during physical activity. Creatine works by helping your muscles store more water and making them look bigger even if you just started working out. Creatine is also being used to treat muscular injuries and immobilizations. These are also the benefits that High-Quality Creatine can yield.
- Creatine is reported to increase cognitive performance
- Reduces and delays age-related muscle atrophy
- Improves fat-free body mass.
- Increases muscle strength and endurance, while simultaneously improving bone density.
Creatine is great for longer workouts, not so much for cardio exercises as for weight lifting because phosphocreatine has the ability to react with adenosine diphosphate (ADP-compounds responsible for the energy flow in cells), a byproduct of muscle contraction, and convert ADP to ATP for an immediate short burst of energy.
How to use creatine?
If your diet contains a decent amount of fish and meat, your creatine storages in your body are most likely already 60%-70%. To get it even higher you can do a loading phase where you take 20 grams of creatine daily for 5–7 days to saturate your muscles rapidly, followed by 2–10 grams daily to maintain high levels. Alternatively, an approximation of 0.3 g/kg/day divided into 4 equal spaced intervals has also been suggested without a loading phase since creatine needs may vary based on body weight. Supplementing creatine with carbohydrates and protein has been shown to augment creatine retention. I would personally recommend drinking more water during your workouts on a loading phase, help creatine help you. A YouTuber called Jeremy Ethier gave some extra tips:
Creatine is one of the most effective and widely studied supplements in the industry, you will not go bald and your liver won't explode, but your biceps will.