Overview
Creatine is a substance that you have in your body naturally. It is a kind of amino acid your body utilizes to build protein. It is present in your muscles. However, it is present in other forms, such as creatine phosphate or phosphocreatine.
This form of creatine helps to make ATP (adenosine triphosphate), primary source of energy for your muscles to use when you are active. So, creatine supplies the energy your muscles require during exercise. It is also present in your brain, kidneys, pancreas, and liver in tiny amounts. A good quality creatine such as GNC Creatine is really a good choice to go for.
About Creatine
About 95 percent of creatine is found in your skeletal muscles. As it is an amino acid, you can obtain it from foods like seafood and meats. Nowadays, Creatine GNC is used as a top supplement to improve your athletic performance in the gym.
Studies have shown multiple creatine benefits such as it can help increase strength, muscle mass, and workout performance. In addition, it may also help lower your blood sugar levels and enhance brain function. However, more research is required to support these areas.
Benefits Of Creatine: Best Ones For You
Creatine is a natural supplement that helps improve your athletic performance. It is usually considered safe and effective supplementation for building muscle and power.
1. Supports Muscle Function
For adding muscle mass, creatine is an effective supplement. It can change many cellular pathways that can lead to new muscle growth. For example, it helps boost protein production that increases the size of muscle fibers.
It can also raise insulin like growth factor levels, which is a hormone that promotes muscle mass. It also helps increase the water content of your muscles through cell volumization and can increase muscle size quickly.
2. Fastens Muscle Growth
As per The International Society Of Sports Nutrition, creatine is one of the world’s most effective supplements for gaining muscle mass. Consuming it for a few days, like 5-7 days, has increased muscle size and lean body weight.
In the long term, it also helps improve muscle fiber growth by altering the biological pathways and boosting gym performance.
3. Aid Energy Production Via Muscle Cells
Creatine helps increase muscle phosphocreatine stores. Phosphocreatine helps form ATP, which cells use for energy and other basic life processes. During workouts, ATP is broken down to form energy. The rate of ATP reproduction limits your ability to spontaneously perform at maximum intensity as you utilize ATP quicker than you reproduce it.
4. Lowers Blood Sugar Levels
While there is evidence to suggest that creatine supplements can lower blood sugar levels by boosting the function of glucose transporter type 4 (GLUT-4), a molecule that transports blood sugar into your muscles, it's important to note that more research is needed to fully understand the long-term effects of creatine on blood glucose control and diabetes.
5. Reduce Fatigue
Creatine can also help reduce tiredness and fatigue. In a study conducted on people with traumatic brain injury, when supplemented with creatine, observed a 50% reduction in dizziness as compared to people who did not consume creatine.
During sleep deprivation, creatine reduces fatigue and increases energy levels. The use of creatine has also been found to reduce fatigue when athletes take a cycling test and exercise in high heat.
Additionally, out of top 5 creatine in India, GNC creatine stands out as the best.
Types Of Creatine
Creatine is available in different forms chemically. Let’s now discuss the type of best creatine in detail:
1. Creatine Monohydrate, the most prevalent form in supplements, has been extensively researched, providing a solid foundation for its effectiveness and safety.
2. Creatine Ethyl Ester: This was studied because experts thought it would absorb into your body better than creatine monohydrate GNC, but it failed. For that matter, GNC Creatine Monohydrate is highly effective.
3. Creatine Magnesium Chelate: A small study suggested this type may help you improve your sprinting ability in well-trained athletes like soccer players. However, this has also not been studied much.
4. Liquid Creatine: Creatine monohydrate comes in powder form more often. However, it is also available in liquid form.
5. Creatine Hydrochloride: This type of creatine dissolves better in water than creatine monohydrate. However, there is no evidence suggesting that it builds better muscles.
6. Buffered Creatine Monohydrate: One study in buffered creatine monohydrate would get into muscles better to improve your exercise capacity. However, these results were not supported.
Safety And Side Effects Of Creatine
Creatine is one of the most well-studied supplements worldwide, with no adverse effects reported over a 4-year period. There is no evidence that creatine harms the kidneys and liver of healthy individuals who consume what are considered standard doses, typically ranging from 3 to 5 grams per day.
However, if you have existing kidney or liver problems, it's advisable to consult your doctor before considering creatine supplementation. While some people associate creatine with cramps and dehydration, research does not support this.
In fact, studies have suggested that creatine can help reduce dehydration and cramps during exercise. Another study has linked creatine with increased DHT hormone levels, which can contribute to hair loss. However, current research does not support this association.
Conclusion
Creatine is one of the most effective, safest, and cheapest supplements. It helps improve quality of life, brain function, and exercise performance. If you are a vegetarian and cannot get enough creatine from your regular diet alone, older people may find this particularly useful. To see if creatine works for you, monohydrate is likely the best form and GNC offers the best creatine monohydrate in India. Always consult your healthcare expert before starting any supplements.
Frequently Asked Questions
1. What does creatine do to the human body?
Creatine helps supply energy to your muscles and may promote brain function. You can consume creatine to increase your energy levels and strength and build muscle.
2. What are the main benefits of creatine?
The main benefits of creatine are:
- Continuous energy supply to your muscles
- Helps increase muscle growth
- Speeds up your muscles recovery process.
3. Is creatine good for daily use?
Studies have shown that long-term creatine consumption has no side effects. You can consume it daily.
4. How much creatine should you take?
The use of up to 25 grams daily for up to 14 days has proven safe. It has also been safe to use doses as low as 4-5 grams daily for up to 18 months.
5. When to take creatine?
Athletes usually consume creatine an hour before a workout or after finishing it up.
