Creatine monohydrate supplement – The best performance enhancer in gym

Creatine monohydrate supplement – The best performance enhancer in gym

5th December 2019 0 By strongman

Creatine serves as an effective supplement to increase muscle mass and strength. It is an essential supplement for fitness and bodybuilding populations.

Creatine is known to enhance lean muscle gain and doubles your strength. Researches have proven that creatine can increases performance in bodybuilders and athletes when compared to working alone.

Creatine stands as the number one supplement in enhancing performance among fitness freaks. Apart from this, it has numerous other health benefits. Creatine protects your body against neurological diseases. Many people have a thought that creatine is unsafe and has many side effects. But the truth is that creatine is one of the most tested and accepted supplements in the world and is safe to use. Come on let’s get in detail about creatine, is it safe to use and it’s health benefits.

What is creatine?

Creatine is naturally found in body muscles and produces energy during high-intensity exercises and heavy lifting. It is a very popular supplement among bodybuilders and athletes to enhance exercise performance, increase strength and muscle mass. Creatine is stored in the body muscles in the form of phosphocreatine. Creatine storage can be affected by ear intake, testosterone hormone levels, exercise, and muscle mass. So taking creatine in the form of supplements will increase the store if creatine in the body. This phosphocreatine produces high energy cells called ATP. ATP is commonly known as the body’s energy currency. Increased ATP level will help you perform effectively during vigorous exercise apart from this creatine alters cells to increase performance, muscle mass, strength, and recovery.

How does it work?

Creatine is proven to increase performance in bodybuilders and athletes in many ways. It helps to provoke phosphocreatine storage in muscle cells naturally this will result in high ATP production. Increased ATP levels are the best condition for an energy boost during heavy lifting and intense exercise thereby increasing performance.

It also helps to increase muscle gain by allowing your body to perform heavy workload during exercise which is the key factor for long-term term muscle growth. It improves cell signaling and promotes cell recovery and new cell regeneration. It keeps your muscles cells hydrated and reduces protein break down thereby enhancing lean muscle mass gain. Increased protein myostatin levels will hinder muscle growth. Creatine intake will reduce myostatin levels and increase growth potential.

Effects on muscle gain

Creatine is known to produce short-term and long-term muscle growth. Be it elders, athletes or bodybuilders creatine is proven to be effective in muscle mass gaining. Studies have shown that adding creatine supplement in older adults for 14 weeks showed a drastic increase in muscle mass and leg strength. Also, a 12-week study among weightlifters creatine has shown twice the muscle fibre growth with few bench press and common strength exercises rather than working alone. This is why most of the bodybuilders select creatine as one supplement to enhance muscle growth.

Effects on exercise performance and strength

Creatine enhances the body’s capacity to produce more ATP’s thus boost strength, power, and performance during high-intensity exercise. Normal body losses it’s ATP levels after one heavy exercise but during creatine supplement intake your body produces more ATP’s and helps your body to increase performance a few seconds longer than you perform without creatine supplement. Creatine provokes bodies capacity to improve strength and performance during heavy exercise, this eventually results in increased muscle mass.

Other health benefits of creatine

Apart from muscle your brain also stores phosphocreatine and produces ATP for various other health benefits. Taking creatine supplements has shown improved muscle function, memory and quality of life in elderly adults. It is known to reduce sugar levels and also treats non-alcoholic fatty liver disease. Besides all these benefits creatine can also treat neurological diseases like Ischemic stroke, Alzheimer’s disease, Epilepsy, Brain or spinal cord injuries, Parkinson’s disease, Motor neuron disease, and Huntington’s disease.

Supplement, dosage, and side-effects

The most known and well-researched form of creatine is creatine monohydrate. This is the cheap and easily available supplement that is 100% vegetarian and also the best supplement for vegans.

It is necessary that you take creatine monohydrate supplement to rapidly increase muscle stores of creatine. Initially begin with 20 grams of the supplement per day for 5 to 6 days. This should be split into 5-gram servings throughout the day. Keep in mind that you take it along with water and keep your body well hydrated over the day since creatine pulls water into the muscles. Also, maintain a carb or protein-based diet to increase performance.

After the loading phase you can reduce the intake to 3 to 4 grams per day this will help you maintain the creatine level in your body.

Creatine supplement has no evidence of adverse side-effects. Also, there is no proven evidence of kidney and liver damage in healthy people taking the normal dosage of supplements. However, if you have any previous records of kidney or liver problems do consult your doctor for advice before taking any supplements.

Thus creatine is the most effective and cheap supplement to increase strength, performance and muscle growth in bodybuilders and athletes. It doesn’t have any side-effects and is completely safe to use. Creatine also serves effective in elderly adults to increase their brain function and memory. So that you know everything about creatine supplement just give it a try for yourself.