There are so many things to know about creatine monohydrate. If this term is too unusual for you, why not read this article to broaden your knowledge about this exciting topic?
Creatine Vs Multivitamins
Although plenty of folks take multivitamins daily, researchers have just found little evidence to prove their advantages. Unlike multivitamins, not many people tend to use creatine. Creatine is only well-known in the fitness community.
Creatine should receive more attention. Let me get this straight, it should be included in any type of food, if possible. Creatine monohydrate should be added not only to protein drinks but also in beer, soy milk, chamomile tea, and gruel. Maybe someday, you should grab a sippy cup or a juice box mixed with creatine, as well.
Creatine Vs Sarcopenia?
Have you ever heard about “sarcopenia" - the term to describe the loss of muscle tissue when you become older? Your aging process means that your muscles wither, which gradually prevents you from doing some difficult challenges. As a matter of fact, that makes an elderly turn into a baby.
Weight lifting may be an apparent answer to solve the problem. However, it's difficult to persuade anyone with age issues to lift weights after such a long time not working out. So, you might want to find an alternative solution called creatine supplementation. According to a few studies, you can fight against sarcopenia to some extent, just by enhancing your creatine intake.
Of course, you should take creatine along with hitting the gym for the best result. Focusing on creatine alone will somehow reverse your muscle wasting, but having it cooperatively with resistance workouts will work better.
Creatine Vs Longevity
Mitochondria-friendly compounds, such as Coenzyme Q10, acetyl-l-carnitine, Nicotinamide adenine dinucleotide (NAD), and pyrroloquinoline quinone (PQQ), boost mitochondria to produce ATP.
As a result, you'll receive more energy. You will definitely facilitate happier mitochondria, whose overall health influences not only a certain cell’s living and thriving time, but also how long the organ that the cell belongs to lives and thrives.
Organ failure may happen if you gain unhappy and unhealthy mitochondria. When the situation gets worse, you will get into mischief. They will scrap you rather than exchanging your failing parts. To put it another way, you die.
Though it may seem strange, creatine is regarded as a hero due to its benefits of raising ATP levels. Other mitochondria-nurturing supplements are the ones that take the spotlight.
Creatine Vs Heart Function
Creatine plays a vital role in increasing ATP production. Everyone knows that. As your body’s energy currency, an appropriate ATP amount will enormously assist heart cells. Yet, the levels of ATP seem to perpetually low in people with heart problems. This is caused by low energy extents and tiring rapidly. Surprisingly, giving creatine to heart patients makes a real difference. Their heart health gets stronger, same to their energy.
There is little proof shown creatine to negatively influence the ejection fraction - the measurement of how much blood the left ventricle pumps out with each contraction - of patients. To conclude, taking creatine is an excellent simple method to improve and ensure your heart health partly.
Reduce your blood sugar, especially when combined with workouts. This benefit reveals a statement that creatine may contain a nutritional partitioning effect. For instance, it might help preserve carbs in muscle, in contrast to fat.
Promote osteoblast formation. Osteoblasts are cells making bone. So, creatine can assist with bone formation and repair, even osteoarthritis formation.
Cut down on your fat, lower your fat accumulation in the liver, especially for individuals with non-alcoholic fatty liver issues.
Help fibromyalgia patients, who own persistent low creatine phosphate levels, and ipo facto, low ATP levels.
How To Best Take Advantages Of Creatine?
Consider this golden rule to make sure that you take creatine in the right way: Multiply your body weight in kilograms by 0.3 grams. Then, divide the number into four equal doses. Take one of these doses four times daily in 5-7 consecutive days. Once you've stacked up, you simply need to take 3 to 5 grams per day to keep up your full capacity.
If you find this way troublesome, why don't you take 5 grams a day, every day? After a month, you will have achieved your maximum cellular storage capacity. Then, you can continue by taking 3 to 5 grams every day.
Best Time To Use Creatine?
As long as your cells “get along well" with creatine after 30 days of following the instruction above, you don't have to worry about taking it.
Here is an example. Let's take a closer look at recent research recruiting 19 lifts. Researchers separated them into two groups. One received 5g of creatine before workouts, while the group took the same creatine amount but had it after. Both groups followed the same training schedule for four weeks.
A month went by, the men taking creatine after training picked up twice as much lean body mass as the other group. Also, these lifters lost more fat than the man from the other group, about 2 pounds.
Therefore, researchers have concluded that the workout might have stimulated the cells, leading their bodies to absorb creatine better. Or, their post-workout meal might have resulted in an insulin increase that helps with creatine uptake. For whatever purpose, taking creatine after working out is the best. On your days off, you can take it whenever you want.
Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161-176.
Gualano, B., Novaes, R. B., Artioli, G. G., Freire, T. O., Coelho, D. F., Scagliusi, F. B., ... & Lancha Jr, A. H. (2008). Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino acids, 34(2), 245-250.
Antonio J, Ciccone V. "The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength." J Int Soc Sports Nutr. 2013 Aug 6;10:36.