Disclaimer:
Information of the supplement below is not intended to cure any diseases or illnesses. Although supplement has positive impact towards health and performance it is not for everyone and it is advised to consult with professionals before utilizing. It is also important to know that supplement is not designed to replace daily habits. You will still need to eat whole food, sleep 7-8 hours, drink water, and daily exercises. While you are consider start utilizing supplement, it is also important to improve your overall lifestyle.
What is Creatine?
Creatine is an combination of amino acids and found mostly in our skeletal muscles but also in liver and brain. From nutrition standpoint creatine can be found in meat and fish. So those who are vegan can take benefit the most out of supplementing with creatine if necessary.
What does Creatine do?
Creatine is the most researched supplement in terms of effect towards lean body mass. From over 300 studies, we know that lean body mass, strength and muscular endurance can improve in 2-3 month period without gaining fat mass with creatine usage.
Creatine also seems to help brain functioning and some studies have found improvement in memory.
Creatine seems to have better response to those who use more of fast twitch muscle fiber such as lifting heavy weight, sprinting and so on. This is primarily due to what creatine does in our body. Creatine is a primary energy source in phosphocreatine pathway, which is energy system used for short high-intensity exercise such as powerlifting and sprinting as mentioned before. Because of this, muscle also can recover much faster when it is saturated with creatine.
Is Creatine Performance Enhancement Drug?
World Anti-Doping Agency (WADA) categorized creatine as non-steroid and non-sports performance enhancement drugs since it is readily available in our body and in nature. Creatine got popular around 90s among athletes.
Can Anybody Use Creatine?
Creatine is safe to all population including children, elderly and even those with brain injuries.
Studies that lasted four years has shown no signs of negative side effect. However, too much of creatine can lead to stomach discomfort or bloating just like when you overeat steak.
Although it is safe, you will need to be hydrating more than you normally would to help support the muscle activities including recovery.
How to Use Creatine Supplement?
If you have never taken a creatine before, you will need a loading or saturation phase where you consume 20g of creatine per day for a week. If you have been or completed the loading then you can reduce the amount to 3-6g per day preferred post-workout and pre-workout.
Are There Different Form of Creatine?
There are different form of creatine but function of creatine does not change. Creatine Monohydrate is the most popular ones out in the market. However, Hydrochloride Creatine seems to be absorbed easier.
Kota Shimada
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