Creatine Supplementation – How Should It Be Done?

    Creatine is one of the most popular supplements used to enhance muscle growth and improve gym performance. What exactly is creatine, how does it work, and how should it be supplemented to produce the best results?




    What is creatine?

    Creatine is a chemical compound formed by three different amino acids – arginine, methionine, and glycine – and in its structure, it results similar to protein. Creatine occurs naturally in all animals from the vertebrates group and humans.

    Almost all creatine found in the human body (98%) is located in the muscles, while the remaining 2% can be found in the brain, liver, and kidneys. The average daily need for creatine for a medium-built person is about 2 grams, which can be delivered with the food, mainly meat and fish. Creatine is an anabolic and anti-catabolic agent, and the most important of its properties are:

    • protein synthesis support
    • muscle growth stimulation
    • body mass, strength, speed, and endurance enhancement
    • ATP reconstruction
    • tissue reconstruction (including muscles damaged during training and as a result of increased physical exertion).

    All of the properties listed above result in creatine being often used by different athletes to improve their performance and accelerate the growth of muscle mass.

    Different types of creatine 

    There are six different types of creatine used in supplements for athletes.

    Creatine monohydrate 

    Creatine monohydrate is, without a doubt, the most common and well-researched of all creatine supplements on the market. It can be found in most shops for athletes and is proven to be effective and safe for use.



    Creatine ethyl ester

    Creatine ethyl ester has different uptake and absorption rates than other known forms. Studies show, however, that it is not as effective as the monohydrate type.

    Creatine hydrochloride 

    Creatine hydrochloride is gaining recognition among athletes thanks to its good solubility in water. Supplement manufacturers claim a lower dose of this type of creatine can be as effective as a bigger dose of other variants.

    Buffered creatine

    Buffered creatine is the primary alternative for creatine monohydrate as some studies indicate its high effectiveness.

    Liquid creatine 

    Liquid creatine is a creatine supplement already dissolved in water, making it easier to apply.

    Creatine magnesium chelate 

    The last type of creatine supplement, creatine magnesium chelate, is effectively a supplement where magnesium is attached to the creatine molecules.

    When is the best time to take creatine? 

    To make creatine intake effective, one needs to achieve the state where the body is saturated with the substance for a period of at least a few weeks. It can be achieved by implementing two methods: two-stage supplementation or constant supplementation.

    Two-stage supplementation

    In two-stage supplementation, the creatine intake cycle is divided into two phases: loading and saturation. It is necessary to consume from 10 to 30 grams of creatine during the loading phase over 5 to 10 days. After that, during the saturation phase, the creatine dose should be decreased to 5 grams and supplemented for 4 to 8 weeks.

    Constant supplementation

    Constant supplementation calls for a regular intake of a constant dose of creatine. The proper amount should be established, counting 1 gram of the supplement for every 10 kilograms of body weight. Constant supplementation can be used for a prolonged time without causing any side effects.

    The timing of creatine intake does not affect the efficiency of the supplementation process. However, it is important to remember, that the first effects can be visible only after a long period of regular use of the supplement.

    Knowing all such information about creatinine is really going to be useful and beneficial for you to say the least. You can explore other aspects of it.



    RELATED ARTICLES

    MBA Programme

    Dual Degree MBA Programme: A Unique Educational Opportunity

    In today's world, professional success requires more than traditional management skills. It calls for a...
    celsius drink

    Celsius Drink – What Is It and How Safe Is It?

    These days, you must come across your social media feeds with an advertisement for a...
    low porosity hair

    Low Porosity Hair Problem? Slay Locks with Moisture Miracle

    Have you ever experienced your hair being stubbornly resistant to moisture? That's low porosity hair...
    Career Advancement

    Cutting-Edge Skills for Career Advancement

    In today's rapidly evolving job market, staying ahead requires not just dedication, but a strategic...
    Business Shirts

    Building a Versatile Wardrobe: Essential Business Shirts and Beyond

    In the realm of men's fashion, few garments hold as much significance as the humble...
    Kelly Clarkson weight loss

    Kelly Clarkson Weight Loss: What are the Secrets?

    Kelly Clarkson is making heads turn with her new look. The singer and talk show...
    MBA Programme

    Dual Degree MBA Programme: A Unique Educational Opportunity

    In today's world, professional success requires more than traditional management skills. It calls for a...
    women ipl

    Women IPL Sensation Shreyanka Patil: From Fan to Champion

    In a cricketing universe usually ruled by dudes, Shreyanka Patil, the rookie wonder for Royal...
    Monetize Magnet

    Monetize Magnet Review – The Best Crypto and Forex CPA Network

    In today's world, cryptocurrency has reached new heights, expanding continuously and providing online earning opportunities...
    celsius drink

    Celsius Drink – What Is It and How Safe Is It?

    These days, you must come across your social media feeds with an advertisement for a...
    low porosity hair

    Low Porosity Hair Problem? Slay Locks with Moisture Miracle

    Have you ever experienced your hair being stubbornly resistant to moisture? That's low porosity hair...