Creatine is one of the most misunderstood sports supplement in the market.Well many of you may have heard it from your trainer that take creatine it will give you more power but before you take it you must understand the science behind it.Nobody will wish to take anything in their body without knowing what exactly it is.
WHAT IS CREATINE ?
Some people claim that creatine is a dangerous supplement and is unsafe for use.But this statement is false,Creatine is actually naturally produced in our body from amino acids and its helps supply energy to our body cells which helps us to perform those explosive movements in gym or sports activities.
WHY DO WE NEED IT ?
Our human body produces natural creatine and people who eat chicken or fish consume around 1g of creatine in a single day.But when we talk about gym workout,sports and active lifestyle we need to add 5-10 grams of extra creatine in our body in a day and we can't achieve that extra creatine from food.
SCIENCE BEHIND CREATINE
There are ATP(adenosine triphosphate) molecules present in our body which breakdown to supply us energy for performing explosive movements.
These ATP molecules breaks down into ADP(adenosine diphosphate) molecule and a free phosphate and this free phosphate helps us provide energy.
So if we supplement with creatine-
WHO CAN BENEFIT FROM IT ?
Well creatine is not only for bodybuilders;many athletes can also take it like sprinters,swimmers and cricket players.Creatine supplementation will help us add size and strength to our body.But creatine supplementation isn't effective for exercises lasting more than 90 seconds,for example marathon runners.
HOW AND WHEN TO TAKE CREATINE ?
Creatine can be supplemented through two ways.One being the loading phase in which you have to take 3-5g of creatine in a single scoop 3-4 times a day.The loading phase requires to take around 20 grams of creatine in a day for first 5-7 days.The idea of loading creatine is to saturate muscles with creatine to get faster results in your workout.And the other one is maintenance phase in which we have to take 5g grams of creatine a day without the loading phase.Choosing this method will definitely give you same results but it will take you longer to experience the full benefits of creatine.
Well you can take creatine with water or with any non acidic beverage and remember always go for creatine monohydrate.
You can take creatine whenever it's convenient to you whether you take 5g of creatine before your workout or after your workout it doesn't matter.Only when your body is fully saturated with creatine it will benefit you.
IS CREATINE SAFE ?
Creatine is one of the safest supplement available in the market.Some people complaint that creatine cause bloating but that's not true unless you are not stuffing over creatine in your body.What it does is that it holds water in your body which gives you a fuller look.So neither it causes bloating nor it cause kidney damage.You just need to understand what right dosage you need to take per day and remember you need to drink a good amount of water around 3-5 litres a day and if we don't drink water the creatine in our body will start extracting water from muscle cells and make our body dehydrated.If you want to know that how much water you should be drinking in a day then click here.
If you liked the article do comment below.
WHAT IS CREATINE ?
Some people claim that creatine is a dangerous supplement and is unsafe for use.But this statement is false,Creatine is actually naturally produced in our body from amino acids and its helps supply energy to our body cells which helps us to perform those explosive movements in gym or sports activities.
WHY DO WE NEED IT ?
Our human body produces natural creatine and people who eat chicken or fish consume around 1g of creatine in a single day.But when we talk about gym workout,sports and active lifestyle we need to add 5-10 grams of extra creatine in our body in a day and we can't achieve that extra creatine from food.
SCIENCE BEHIND CREATINE
There are ATP(adenosine triphosphate) molecules present in our body which breakdown to supply us energy for performing explosive movements.
These ATP molecules breaks down into ADP(adenosine diphosphate) molecule and a free phosphate and this free phosphate helps us provide energy.
So if we supplement with creatine-
- It stores as phosphocreatine in our muscle cells
- This phosphocreatine then combines with the ADP molecule produced as a result of breakdown of ATP molecule to again form a new ATP molecule.
- So basically creatine helps us generate more ATP molecules in our body which would help us produce us more energy for our workouts and we can push those additional 2-3 reps in the gym.
WHO CAN BENEFIT FROM IT ?
Well creatine is not only for bodybuilders;many athletes can also take it like sprinters,swimmers and cricket players.Creatine supplementation will help us add size and strength to our body.But creatine supplementation isn't effective for exercises lasting more than 90 seconds,for example marathon runners.
HOW AND WHEN TO TAKE CREATINE ?
Creatine can be supplemented through two ways.One being the loading phase in which you have to take 3-5g of creatine in a single scoop 3-4 times a day.The loading phase requires to take around 20 grams of creatine in a day for first 5-7 days.The idea of loading creatine is to saturate muscles with creatine to get faster results in your workout.And the other one is maintenance phase in which we have to take 5g grams of creatine a day without the loading phase.Choosing this method will definitely give you same results but it will take you longer to experience the full benefits of creatine.
Well you can take creatine with water or with any non acidic beverage and remember always go for creatine monohydrate.
You can take creatine whenever it's convenient to you whether you take 5g of creatine before your workout or after your workout it doesn't matter.Only when your body is fully saturated with creatine it will benefit you.
IS CREATINE SAFE ?
Creatine is one of the safest supplement available in the market.Some people complaint that creatine cause bloating but that's not true unless you are not stuffing over creatine in your body.What it does is that it holds water in your body which gives you a fuller look.So neither it causes bloating nor it cause kidney damage.You just need to understand what right dosage you need to take per day and remember you need to drink a good amount of water around 3-5 litres a day and if we don't drink water the creatine in our body will start extracting water from muscle cells and make our body dehydrated.If you want to know that how much water you should be drinking in a day then click here.
If you liked the article do comment below.
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