What Are the Benefits of Creatine Powder Supplementation When Building Body Mass?
To understand the benefits of creatine powder for muscle building, we need to have a detailed look at this supplement from our Australian online supplements range. Fact is, creatine powders can be extremely effective, but only if they are used in the correct manner. So, let us take a closer look on how creatine powder can improve your muscle building abilities!
What Is Creatine and How Does It Work?
Creatine is a substance you can often find in foods; this includes red meat, fish, eggs and chicken. The body can also create its own supply of creatine, since it can be secreted by our liver. Once creatine is created or consumed, it is mostly stored in our muscle tissue. Approximately 95% of creatine is stored in muscle tissue, while the remaining 5% of creatine is stored in our brain.
A creatine molecule consists of three different amino acids; this includes arginine, glycine and methionine. Once creatine is created from these molecules, creatine can help the body to produce its primary source of energy – ATP.
ATP is the abbreviation of adenosine triphosphate. When the body is fatigued, this adenosine triphosphate will react with adenosine diphosphate, so the body can take advantage of energy again. ATP is primarily used by the muscles to contract the muscle fibres, which is needed when an athlete does weight training or another type of exercise. When the muscles contract, the adenosine triphosphate molecule loses a phosphate molecule. Then, the body is left with adenosine diphosphate. If the athlete wants to keep on going, this adenosine diphosphate needs to be converted back into adenosine triphosphate.
Most creatine in the body is stored as creatine phosphate; this means that creatine can give one of his phosphate molecules to adenosine diphosphate to create adenosine triphosphate. Of course, this is a lot of information to take in at once, so let us give you the abbreviated version – creatine keeps your muscles working by enabling the creation of its primary fuel source, better known as ATP (adenosine triphosphate).
Are Creatine Supplements Effective?
There have been several studies regarding the effectiveness of creatine, which includes their effect on strength, endurance and overall muscle growth. One specific study proved the effectiveness of creatine, more specifically a study conducted by the International Society of Sports Nutrition in 2007.
Because of their study, the International Society of Sports Nutrition stated that using creatine within its recommended dose can result in a safe and effective way to increase gym performance. Hundreds of studies have shown that creatine effectively increases anaerobic capacity, strength and lean muscle mass. The International Society of Sports Nutrition also stated that creatine could prove useful in the prevention of injuries.
How Should I Use Creatine?
When you use creatine for the first time, you will notice a clear weight gain during the first week. The weight gain experienced in the first week of supplementation can be attributed to extra water mass, a phenomenon that commonly occurs with the use of creatine supplements. So, during the first week of your creatine supplementation, athletes can expect extra water mass and temporarily bloated muscles. However, any gains after your initial week will be an increase in muscle mass.
Creatine can be used before and after your workouts, so there is still a lot of debate on the best time to take creatine supplements. There is evidence that creatine could be useful both pre- and post-workout, so the exact time when you take creatine is often down to personal preference.
Can Creatine Cause Any Side-Effects?
If creatine is used in the right way, there should not be any side-effects resulting from the supplement. However, there have been some side-effects reported by athletes who increase their creatine supplementation above the recommended dose. Therefore, always take creatine within the recommended guidelines to avoid problems.
What Creatine Supplements Are Available at Nutrients Direct?
Nutrients Direct offers many creatine supplements to athletes. Each creatine supplement has its own bioavailability, solubility and absorption rate. So, there is a suitable creatine supplement for every type of athlete.
In our extensive range of creatine supplements, athletes can find the three most popular types of creatine; this includes Creatine Ethyl Ester (HCL), Creatine Monohydrate and Tri Creatine Malate. If you are looking for the basic benefits of creatine, Creatine Monohydrate will be your best option. However, if you experience problems digesting regular creatine supplements, it is better to choose Creatine Ethyl Ester or Tri Creatine Malate, which tend to be a little gentler on the digestive system than Creatine Monohydrate.
Add Some Protein Powder for More Muscle
Even though creatine powder from our Australian online supplements range is extremely effective for muscle gains, there is another supplement that is just as effective – protein powder. Protein powder contains numerous amino acids, which in turn are the building blocks of our muscles. So, by adding a protein powder from our Australian online supplements range to your regular diet, you could provide your muscles with the nutrients needed for more muscle mass.
To discover all the protein powders in our Australian online supplements range, head over to the protein section on the main menu. Be sure to check out each protein powder in our Australian online supplements range though, because they all have their unique set of benefits.
Discover the ND Muscle Stacks
If you are looking to build muscle, you cannot forget to check out our muscle stacks. Nutrients Direct offers muscle stacks suitable for beginning bodybuilders, but also for experienced bodybuilders who need a little bit more nutrients to get the muscle mass they wish to achieve.
Athletes can also find stacks that were created for other fitness goals; this includes lean muscle, enhanced sports performance, weight loss, women’s fitness and more. We also have pantry items that could be used in cooking and baking. So, athletes can find everything they need at Nutrients Direct. Check out our range today to find out how our supplements could benefit you!