How creatine works?

Creatine is a very popular supplement in the field of fitness. We often hear different things from different people about it. 

What is it basically and why is it used? You will get to know about all the facts about it in this article. So, let's get started.

How creatine works

Creatine occurs naturally in our muscle cells. It is mainly supplemented to increase strength, performance and muscle mass in the body. It works by helping the muscles to produce more ATP (energy) during high intensity exercises and workouts 

It can help you to achieve those one or two extra reps during a set in the gym, therefore increasing total volume of exercise and the workout. After using it for a month, you will definitely feel some difference in your strength and lifting capacities. These one or two extra reps per day will show you results in a longer period of time. The major benefits of creatine are:

Increases strength and performance
Creatine helps the body to produce more ATP during those heavy sets. It is one of the best supplement to increase high intensity exercise performance by improving the body's capacity to produce more ATP.

Enhances muscle gains
It holds water in the muscles which help to transport more nutrients. Also, it improves muscle protein synthesis and one can see significant increase in muscle mass after supplementing with creatine.

It is one of the best performance enhancing supplement in monetary terms. It's monthly cost is just around 200-250 rs! It thus scores well in affordability point of view as compared to other fitness supplements which are way too expensive.

When to take creatine

I have studied various researches and medical articles and found out that the time of creatine intake doesn't matter mainly. You can take it as per your convenience with water or juice. However, as per my own personal experience, I will suggest to take it post workout with your protein shake for better and quick absorption. 

How creatine works

Can creatine make you fat

Many people are confused that can it lead to weight gain. They claim of having it heard from different people supplementing creatine. Let's clear the doubt. Creatine makes the muscles hold water. Due to this water retention in the muscles, you may see a little rise in your weight. 

One scoop (5 grams) of creatine that you take daily is calorie less. It doesn't make you fat or lead to any weight gain. It's just the water weight you see an increase in. 

What creatine should i take

Creatine monohydrate is the most popular form of creatine which is widely used. It is best in terms of performance, price and other aspects. There are various brands which are available in the market, you can choose one as per your budget and preference. 

Creatine Dosage

The recommended dosage is 5 grams, ie, one scoop per day. Do not try to exceed the recommended dosage as it may have side effects. Also, these supplement companies often claim to have a "loading phase" during the initial uptake of creatine. They recommend to take 3-4 scoops in the initial week. It is just so as to see the results fast and nothing else. 

I would recommend to take the normal dosage, ie, 5 grams, from the beginning. It may be that you see the results a week late or so, but you will be safe from any of the side effects. So, just skip the rule of loading phase and follow the normal recommended dosage daily in your diet.

What foods are high in creatine?

Just as our bodies produce creatine, it is also found naturally in various foods. It can be found in high protein foods like meat, fish, pork etc. Generally speaking, you do not need to supplement it if you are taking foods like meat and fish everyday. But in most cases, we do not consume them in our daily diet in those required quantities, that's when the need comes to supplement it. 

Most Important Factor
As I mentioned above, creatine makes the muscles hold water. Due to this, it is a must to increase your water intake during creatine supplementation. You might have heard various things that creatine damage kidney and so on. It is due to this fact that people do not take appropriate amounts of water along with it. 

Water intake of at least 3-4 litres per day is a must for anyone, and it becomes more important while supplementing these things as otherwise, you will suffer from side effects and may damage your body.

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