What Is Creatine? Benefits, Dosage & Side Effects

C

reatine Monohydrate is a well-researched dietary supplement for athletes and bodybuilders. Creatine is known to increase energy output, muscle power and muscle mass by increasing Creatine phosphate stores in the muscles. Although Creatine is widely used among bodybuilders and athletes, some people still don’t understand the benefits of Creatine Monohydrate.

In this blog, we’ll explore what is Creatine and explain how you benefit from Creatine Monohydrate supplementation…

WHAT IS CREATINE MONOHYDRATE?

Creatine Monohydrate is a safe and well-researched dietary supplement that helps in building muscle mass and muscle strength. In Creatine Monohydrate, a molecule of Creatine is bound to a molecule of water.

Creatine is a nitrogen-containing organic compound naturally synthesized in the body in the liver, kidneys and pancreas from amino acids such as arginine, glycine, and methionine. You can get small amounts of Creatine in animal-based foods like red meat and fish. 95% of the Creatine in the body is stored as phosphocreatine in skeletal muscles.

Phosphocreatine plays a primary role in the production of adenosine triphosphate (ATP), the primary energy source for muscle contraction. During short-term, high-intensity exercise like weightlifting, phosphocreatine quickly converts ADP to ATP, helping to maintain energy for muscle contraction. Demands for quick energy generation exist during short bursts of exercises like weight lifting, plyometrics, and sprinting that rely on the phosphagen system for energy production.

Rapid energy generation by Creatine enables you to lift heavier weights and perform more repetitions in the gym leading to improved results of workouts over time.

Listed below are some quick facts about Creatine Monohydrate:

1. Creatine is a nitrogenous compound naturally formed in the body.

2. Creatine is found in small amounts in animal-based foods like red meat and fish.

3. Creatine rapidly generates ATP during short bursts of HIIT workouts.

Also Read: The Best Creatine Monohydrate in India

LET’S UNDERSTAND THE SCIENCE BEHIND CREATINE MONOHYDRATE

The primary benefits of Creatine Monohydrate revolve around its role in energy production during high-intensity physical exercises like weight lifting and sprinting. Creatine is favoured for such kinds of exercises because, during such workouts, muscles prefer immediate energy to sustain the muscle contractions. During short bursts of high-intensity workouts, your muscles primarily use ATP.  ATP is not stored in the muscles and the ATP stores are quickly depleted during high-intensity workouts. While ATP can be produced from glucose by glycolysis, this process of energy generation is slower compared to ATP generation by the phosphagen system.

During exercises that last for up to 10-15 seconds, Creatine supplementation increases the availability of phosphocreatine in muscles.

As you know, ATP (adenosine triphosphate) is the chief energy source for muscle contractions during short bursts of high-intensity workouts. ATP gets broken down into ADP (adenosine diphosphate) and Pi (inorganic phosphate) during energy generation. This is where Creatine’s role comes in. Creatine prevents the faster depletion of ATP stores by getting attached to the high-energy phosphate molecule to become Creatine phosphate.

Phosphocreatine quickly donates the phosphate group to ADP to convert it back into ATP. This action of Creatine ensures the muscles have a rapid energy source during short bursts of high-intensity exercise.

By acting as a storage for phosphate groups, Creatine helps in faster regeneration of ATP, thus helping prolong the maximal muscle contraction during high-intensity workouts, help maintain muscle power output and enhance muscle strength and muscle mass.

Also Read: The Best Supplements For Beginners In The Gym 

KEY BENEFITS OF CREATINE MONOHYDRATE

CREATINE IMPROVES ENERGY PRODUCTION

Creatine provides immediate energy without requiring oxygen, which makes it extremely beneficial for short-duration, high-intensity workouts. Weight lifting, sprinting, basketball, tennis and resistance training are exercises that involve brief, high-intensity quick movements. Such kinds of exercises heavily rely on the phosphagen system of energy production. Creatine is stored in the muscles as phosphocreatine which transfers its phosphate group to convert ADP back into ATP. By enhancing ATP generation, Creatine helps to improve the maximal muscle contractions.

CREATINE ENHANCES MUSCLE VOLUME

Creatine supplementation increases intracellular hydration within muscle cells. As a result of muscle cell hydration, muscles appear bigger, fuller and more volumized. Muscle cell hydration causes an anabolic environment by driving oxygen and nutrients to the muscles and contributing to muscle hypertrophy by stimulating protein synthesis.

CREATINE ENHANCES BRAIN FUNCTION

As Creatine increases the phosphocreatine levels, it enhances the availability of high-energy phosphates that can rapidly convert ADP to ATP.  By supporting energy metabolism in the brain, Creatine supports cognitive functions like focus, and speed of thinking, reduces mental fatigue, improves mood and mental clarity. Creatine also exhibits antioxidant activities; it helps to protect the brain from oxidative stress.

CREATINE INCREASES MUSCLE STRENGTH & MUSCLE MASS

During short bursts of high-intensity workouts, Creatine enhances the availability of phosphocreatine stores, and improves training adaptation, allowing for quicker regeneration of ATP, resulting in improved muscle strength gains. The enhanced muscle strength will help push yourself through reps, which can cause greater muscle stimulation and greater muscle mass. Cell volumization by Creatine will also contribute to an anabolic environment which facilitates building lean muscle mass.

CREATINE IMPROVES RECOVERY TIME

During intense workouts, Creatine helps to rapidly regenerate ATP from ADP, the rapid energy generation reduces markers of muscle damage, and helps reduce muscle breakdown, which may contribute to faster muscle recovery. By maintaining muscle hydration, Creatine helps preserve the anabolic environment, increases protein synthesis, promotes muscle repair and helps support faster recovery from exercise-induced muscle damage.

Also Read: Whey & Creatine Together – How Do You Benefit?

CREATINE POWDER Vs CREATINE CAPSULES

Creatine Monohydrate dietary supplement is available both in powder and capsule format.

Creatine Monohydrate powder allows you the flexibility of usage, it can be mixed easily with water and is better absorbed compared to capsules. Unflavoured Creatine powder may have a neutral taste while the flavoured form of Creatine will be more palatable.

Creatine capsules offer pre-measured dosage, are easy to swallow, and won’t need any mixing. Capsules may take a little longer to dissolve and release the Creatine into the digestive system compared to powder form.

Regardless of whether powder or capsule, Creatine needs to be consumed with adequate hydration. 

Also Read: Creatine Vs Carnitine

HOW TO USE CREATINE MONOHYDRATE EFFECTIVELY?

First and foremost, you need to select high-quality Creatine from a reputable brand to ensure purity and potency.

Some people choose to supplement with Creatine through a loading phase and some prefer to consume the Creatine through a maintenance phase.

The loading phase typically lasts for 5-7 days, here you take around 20g of Creatine per day (which is split into 4-5 equal doses throughout the day). The loading phase quickly saturates the muscles with Creatine. This is generally followed by a maintenance phase.

The maintenance phase – In this case, a dosage of around 3-5g is consumed each day to keep the muscles saturated with Creatine.

The loading phase quickly saturates the muscle Creatine stores, but it may lead to greater initial water weight gain and may even cause digestive discomfort.

The maintenance phase will require you to consume a lower daily dosage to sustain elevated Creatine levels. The maintenance phase reduces the incidence of gastrointestinal discomfort.

Although both modes of intake of Creatine can be effective, there is no well-documented evidence to suggest that the loading phase is a better mode.

By following proper dosage, and usage guidelines mentioned on the product label, practising a regular strength training regimen, following a balanced diet, and hydration, you can expect good results from Creatine supplementation.

Also Read: Creatine Vs Arginine

WHAT IS THE BEST TIME TO TAKE CREATINE?

Since the prime role of Creatine is to enhance the availability of ATP, taking it 30 minutes pre-workout will help in increasing the power output and going that extra mile during your workouts.

There’s no harm in consuming Creatine post-workout. Taking it post-workout will replenish the depleted stores of Creatine, help in minimizing muscle soreness and promote muscle recovery.

Also Read: Creatine Vs BCAA

ARE THERE SIDE EFFECTS OF CREATINE SUPPLEMENTATION?

• Creatine is a well-researched and safe supplement for many individuals. However, just like with any supplement, it is advised to take the Creatine supplement at recommended doses.

• Individuals in the loading phase, who intake high doses of Creatine may experience stomach cramps, diarrhea, and weight gain (which is mainly due to water retention in the muscles).

• Because of its water retention effect, people with pre-existing kidney issues are advised not to consume Creatine.

• There are chances that Creatine may cause dehydration if you do not consume enough water while on Creatine supplementation.

COMMON MYTHS & MISCONCEPTIONS ON CREATINE MONOHYDRATE

• Creatine is a steroid: While steroids are synthetic substances and anabolic drugs that alter hormone levels and can cause harmful effects on the body, Creatine is a naturally occurring substance synthesized in the body, Creatine supplements are ergogenic aids. Creatine is not a steroid; it's an extensively researched supplement that helps improve performance.

• Creatine causes hair loss: There are no conclusive research studies to link Creatine’s role in causing hair loss. Hair loss could happen because of an individual’s genetics, hormonal levels, stress levels, lifestyle factors, and hydration levels. Taking very high doses of Creatine may cause increases in DHT (dihydrotestosterone) levels, a hormone that can cause hair loss in individuals predisposed to hair loss.

• Creatine makes you fat: Weight gain is caused when you intake caloric surplus. Creatine is a zero-calorie supplement that helps increase muscle mass and reduce fat mass. It is a supplement that helps increase the amount of energy available to the muscles during high-intensity exercise. You may gain some weight due to water retention in muscles, but this is not the same as gaining fat.

• Creatine damages the kidneys: Creatine is unlikely to cause kidney issues in healthy individuals when used at recommended doses and maintaining proper hydration. Since Creatine causes water retention, it is important to drink more water to avoid the strain on the kidneys that could be caused by dehydration.

Also Read: Common Myths on Creatine Monohydrate

Creatine Monohydrate is a safe powerhouse supplement that has been proven time and time again to improve workout performance…

Whether you’re a professional athlete or a regular gym goer looking to improve performance, Creatine Monohydrate may just be the supplement you’ve been missing in your routine…

Also Read: Can Women Use Creatine?

Follow our Instagram page for the latest updates: badalkhudko