Why use creatine? What is all the talk about?
Well, I guess it is safe to say that there is a lot of talk about creatine in gyms. Maybe too much bordering on hype, but it is for good reason. It doesn’t matter who you ask – the athlete, the trainer, the retailer, or scientists. They will tell you the same thing. That Creatine undeniably works.
As a result of reading this post we want you to know:
- What is creatine
- Why use creatine and
- How to use creatine properly for best results?
What is Creatine?
In competitive sports, bodybuilding, or strength training, the boost in strength creatine gives really means a lot. That’s why athletes, trainers, and gym-goers are constantly on the hunt for the supplement that will take them one step higher. Creatine has been the answer for these people for the past few years.
It is a natural substance that turns into creatine phosphate once inside the body. Creatine Phosphate, in turn, is required in the production of ATP or adenosine triphosphate. ATP is an energy system for short bursts of contractions in the muscles. In simple terms, it is a fuel source for muscle.
Our bodies produce some amounts of creatine and outside sources include meat and fish. As a side, the beef industry uses it as a means to measure the quality of meat. Higher concentrations of creatine means the meat is of high quality.
Why Use Creatine?
Creatine’s popularity can be attributed to the multitude of benefits it provides its users. Let’s discuss each benefit to better understand why people use it.
- Increased overall workout intensity – The equation is simple. If you work harder in the gym, it only means your muscles will grow even larger, right? Creatine helps in this department. The Creatine Phosphate produced from taking in Creatine helps ensure that the muscle fibers that get the largest in size do not get prematurely fatigued in a workout. This means the muscle contractions of muscles get stronger. You get to do more reps, be able to run another lap, push out more reps, or increase your training volume in any exercise or sport you do.
- Increased recovery rate – Aside from studying its effect in the growth and strengthening of muscles, researchers also study the connection between Creatine and post-exercise muscle regeneration. In a 2004 study, it was found that proper creatine supplementation can reduce muscle cell damage and inflammation after strenuous exercise.
- Brain Food – While mainly known as a muscle building and strengthening supplement, additional studies found out that it does more than make you bigger and stronger. In a study conducted by Wyss and Schulze et.al in 2002 and 2007, they studied mental health effects. They found out that it is a potent neuroprotectant therefore it ensures the survival of nerve cells from any attack from its environment. Another study also showed that with regular intake of it can improve one persons short-term memory. After introducing five grams of Creatine per day for six weeks from a previous diet with little to no Creatine, the test subjects showed increased verbal intelligence and verbal memory capacity.
How to Use Creatine?
While there is ample studies and literature to support its benefits, a lot of conflicting information exists online about how to take Creatine. One party says one large dose while another says multiple small doses.
If we follow the recommendations of the sports scientists, the ideal way to use it is to first do a “loading phase” then a “maintenance phase”. The loading phase requires you to take in a larger amount of Creatine per day for 5-7 days. What follows is the maintenance phase where you take a portion of the loading phase dosage per day for 6-8 weeks depending on your cycle.
The best way to know your Creatine dosage is tailored to your body weight. You can use our Sports Supplement Protocol Calculator to find out how much Creatine (and other sports supplements) you need to take to reach your goals.
If you have any questions about why use Creatine or want to find out more about our products, don’t hesitate to give us a call or email and we will do our best to answer your questions the soonest time possible.
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References
Olle Dahl, Meat Quality Measurement, Creatine Content as an Index of Quality of Meat Products, Journal of Agricultural and Food Chemistry 1963 11 (4), 350-355 DOI: 10.1021/jf60128a026
Wyss, Schulze, et.al, Creatine and Creatine Kinase in Health and Disease, Springer, 2007 Chapter 16 309-334
Wyss, Schulze, Health implications of creatine: can oral creatine supplementation protect against neurological and atherosclerotic disease?, NeuroScience 2002,
