Uncover the Benefits of Creatine Supplements
Creatine is a supplement that is commonly used in sports. The reason why this supplement is so popular is its ability to provide energy. Want to learn more about this supplement and why it could be a good choice for your exercise routine? Read on to uncover the benefits of creatine supplements below!
What Is Creatine?
Creatine is considered a nitrogenous organic acid, which is a substance that helps to transport energy to the cells in the human body; this includes the most important cells for athletes – muscle cells.
The substance is naturally produced by the human body, more specifically by amino acids such as glycine and arginine. In some cases, athletes will supplement with creatine directly, or choose an amino acid supplement containing glycine and arginine to produce the substance themselves.
What Is Creatine Used for?
Supplements containing creatine enable athletes to produce energy rapidly. If you often find yourself lacking energy during a high intensity workout, these supplements could provide you with the energy you need to get more out of your training routine.
Research executed by many universities over the years have shown that these particular supplements are most effective for high-intensity workouts; this includes weight training, sprinting, football, baseball and all other sports that require short bursts of energy.
Do These Supplements Make You Gain Water Weight?
Some athletes are concerned about gaining water weight when taking creatine, but this concern is not quite valid. Professor Paul Greenhaff, Ph.D., at the University of Nottingham in England, stated that the initial water weight gain is seen in the first week of supplementation. The water gain amounts to 2 to 4 pounds in the first week. Subsequent gains that could follow during supplementation are down to muscle gains, considering the increased workload the athlete can handle.
The reason why athletes gain water weight during the first week of supplementation can be explained by the nature of the supplement. Creatine is an osmotically active substance, which means it has the ability to absorb water in the muscle cells. By doing so, the supplement increases protein synthesis, a vital process for muscle growth and muscle gain.
Does The Substance Have a Negative Influence on the Kidneys?
Creatine is a supplement that is constantly studied and researched due to its multiple benefits for the human body. Studies over the years have shown that the supplement is perfectly safe, providing the athlete adheres to the recommended dosage stated on the supplement.
Experts do advise that people with kidney problems do not take this supplement, because our kidneys are responsible for the excretion of creatinine, a substance derived from creatine. If your kidneys do not function correctly; this may cause some problems.
One of the problems that some athletes report during their use of the supplement is muscle cramping. However, the muscle cramping is often related to dehydration during training. When using any supplement, athletes need to ensure they stay hydrated throughout the training.
Do I Need to Combine the Supplement with a Good Diet?
Inexperienced athletes believe that a supplement can transform them without any additional effort; this is not true, because most supplements require you to put the work in before you will see a transformation. Therefore, a healthy diet and exercise routine is always recommended, no matter the power of the supplement you have chosen.
Is This Supplement Right for Me?
In order to evaluate its effectiveness for your training routine, you will have to try it first. Fortunately, creatine is a supplement that works quickly and the results should be visible within the first week of using it. Results are visible in the form of increased energy and more endurance during your training.
Which Supplement Is Best for Me?
Athletes who have been browsing our range of creatine supplements probably noticed there are many different types of the supplement available. The three main supplements can be divided into the monohydrate, ethyl ester and malate version.
The monohydrate version of the supplement helps you to gain lean muscle, but also provides the energy and strength needed for explosive workouts. The use of the monohydrate supplement also increases your performance during intense training sessions.
Of course, the ethyl ester supplement is also an option when you are looking for extremely fast absorption of creatine. Ethyl ester gives the athlete fast absorption, energy and strength. In addition to these three benefits, the ethyl ester version is also known to increase muscle pump.
Last but not least, the malate supplement. The malate version gives athletes the same benefits as the monohydrate version, but it does absorb a little quicker. Therefore, your supplement choice will depend on how fast you need your supplement to work. It is recommended to go through the description of each supplement before purchase, so you can easily evaluate which supplement would work best for your training routine.
Why Do Athletes Take This Supplement with Fruit Juice?
Even though you can mix the supplement powders with water, some athletes prefer to take creatine with some fruit juice; this is not only because of the nice taste, but also an additional benefit that comes with taking the supplement in combination with sugar.
When taking the supplement with sugar, insulin levels of the athlete in question will increase. The increased insulin levels enable the athlete to absorb the supplement into the muscle even quicker. In other words, if you need energy even faster, taking your supplement with fruit juice could be the answer.
Is This Supplement Suitable for Both Men and Women?
The supplement is used by both men and women in various areas of sports. Contrary to popular belief, it is also suitable for weight loss, considering the fact that you will gain more muscle. The total amount of muscle present in your body affects the amount of fat you can burn during training. If you are having trouble getting rid of persistent fat deposits, but already find yourself on your target weight, then this particular supplement may help you to get rid of those persist ant fats in a natural way.
Whether you use creatine supplements for weight loss or muscle building, the effectiveness of creatine supplements is only guaranteed when the athlete combines them with the right nutrition and exercise. If you are a beginner and have little experience with the exercises you must do to increase your muscle mass, then it is recommended to head to your local gym and ask for the assistance of one of the gym’s trainers. If you have a bigger budget and truly want to invest in your future body, you can also hire a personal trainer, who will guide you through the muscle building process from start to finish.
In some cases, it could be advantageous for athletes to visit a nutritionist. Even if you are not focussed on weight loss, a nutritionist can provide you with valuable information for your muscle building journey as well. As you may know already, building muscle requires a lot of physical effort, but also the right nutrition. If you do not have enough protein in your diet to build muscle, or if you are missing another important nutrient, it could hinder your muscle building process. A nutritionist can help you create a nutrition plan that matches your level of exercise and even current muscle mass. So, if nutrition has always been a problem for you, be sure to consider visiting a nutritionist to ensure better progress.