Creatine: The Cheapest Supplement For Performance And Recovery
To get the best of strength and muscle performance to outlast the competition, many athletes use particular supplements. Creatine is one of the first choice you should introduce into your stack, if you want to improve in high intensity exercise performance. Especially when you choose the creatine monohydrate. The most proved type of creatine with over thousands of scientific proofs, for its effectiveness among athletes.
Creatine is a natural substance that plays a significant role in strength and power output. Allowing our muscles to generate movement, which leads to greater training adaptations. Our body stores creatine as phosphocreatine within muscle fibres. Creatine phosphate is responsible for adenosine triphosphate (ATP), which allows our muscles to contract.
There are many considerations about the efficiency of creatine and if it’s safe to use. So I addressed this article to present you with scientific answers for all your disputes in the smoothest sense. Also, I will finish up with all the myths about side effects of creatine.
What Is Creatine?
Creatine is a molecule converted from three amino acids (L-arginine, glycine, and L-methionine) to the form of creatine phosphate, that is responsible for muscle triggering. Conversion happens in the liver, where the entire process occurs. Your kidneys and pancreas also support the process in lesser extension. Did you know that 95% of creatine content is in our skeletal muscles? Other 5% you can find in the brain, which also has an important role in brain functioning.
Under need for high energy demanding activities, phosphocreatine converts to ADP, regenerating it to ATP, the primary energy nucleotide that allow us to contract our muscle fibres at high performance. The more creatine our body possesses, the faster and higher amount of ATP our muscle can generate. Resulting in increased strength.
There are specific amounts of creatine our body can produce, but also we can get it from individual foods like red meat and fish. You can still find creatine supplements that can bring instant top up and this is one of the simplest options to choose from when seeking to raise amounts of the creatine within the shortest period.
Extra Benefits Of Using Creatine
Creatine has many other wonderful applications. Including the clear ones you already know, like strength improvement and increased power output. Creatine can still help athletes in alternative ways like:
- ENHANCED RECOVERY
There are many scientific confirmations of using creatine together with carbohydrates for faster reloading of glycogen back into the muscles. Specifically, where high glycogenic intensity workouts take place. Combination 5g creatine and 50-100g of carbohydrates will work way faster in restoring optimal glycogen levels than using carbohydrates on its own. Resulting in increased recovery and prevention of over training during intensified training periods.
- INJURY PREVENTION
One of the research shows American collegiate football players. Where students were consuming between 20 up to 25 g/day of creatine monohydrate with a carbohydrate/protein supplement for 12 weeks off season, experiencing greater gains in strength and muscle mass with no evidence of any adverse side effects.
- HYDRATION AND GREATER TOLERANCE TO EXERCISE IN THE HEAT
Creatine helps to keep a small amount of water. As a result, you can spot in increase of intracellular water and reduced thermoregulatory and cardiovascular responses to prolonged exercise (e.g. heart rate, rectal temperature, sweat rate) promoting hyper-hydration.