Creatine is the top supplement for improving performance in the gym. Studies show that it can increase muscle mass, strength, and exercise performance. Additionally, it may help lower blood sugar and improve brain function, although more research is needed in these areas. Some people believe that creatine is unsafe and has many side effects. However, scientific evidence does not support these claims. In fact, creatine is one of the world’s most tested supplements and has an outstanding safety profile. This article explains everything you need to know about creatine.

WHAT IS CREATINE ?

Creatine is a natural substance that is both made by the body and absorbed through protein-rich foods we eat such as eggs, chicken, fish and much more. Made up of a combination of the amino acids glycine, arginine, and methionine, creatine is your body’s first choice of energy during periods of intense physical and mental activity.

TYPES OR FORMS OF CREATINE SUPPLEMENT

Creatine Monohydrate is the most popular form or types. Creatine hydrochloride, kre-alkalyn and creatine nitrate are part of this.

While keeping all 3 forms in the mind, exercise physiologist and researcher Nick Coker said that the most perfect form is creatine monohydrate because this is highly soluble and this is high in bioavalibility by which they are easily reached to muscles. Let’s understand the meaning of bioavalibility. This means that when we intake any supplement then only one part goes to blood. this process is known as bioavailabiliy. This doesn’t mean that other forms are useless but they doesn’t have evidences which can prove that these forms are better than creatine monohydrate.

IS CREATINE WORKING FOR YOU ?

Let’s discuss that which creatine responds and which doesn’t. Human body contains two types of fibers, slow twitch muscle fiber and fast twitch muscle fiber. If a human being contains fast twitch muscle fiber as compared to slow twitch muscle fiber then fast twitch muscle fiber will respond to creatine much better. For example, an individual marathon runner will have slow twitch muscle fibers more in number but on other hand, a spinster runs 100m, 400m, etc then they contain fast twitch muscles more in number. But most of the people, including bodybuilders there is a mixture of both the fibers so there is a maximum benefit towards strength or endurance.

DO VEGANS NEED CREATINE ?

Is creatine important for vegans ? Vegan are those who don’t consume any animal based food, no meat fish or eggs and not even dairy products. creatine vegetarians or vegans, both are helpful because vegan diet doesn’t contain creatine because mostly creatine is present in meat and fish. So if you don’t consume fish or meat or any dairy product then you must include external supplement in your diet. This responds much better because their internal creatine levels are very low. So you can still be a vegetarian.

BEST TIME TO TAKE CREATINE

According to studies, most creatine timings must initially be post workout or pre workout. But if you are consuming creatine for years then timing doesn’t matter. We can take in the morning or evening or pre or post workout. If you are taking 5g everyday then there in no issue. But if you have recently started consuming creatine, then studies shows that after workout is very beneficial as compared to pre-workout. This doesn’t makes much difference but if you are preparing for athletic event then these small thing matters.

CREATINE CAUSES HAIRLOSS

A research 2009, some rugby players were given 25gm creatine for 7 days. From this research they found out that DTH (dihydrotestosterone) level has increased. A hormone which makes hair follicle short and thin and then breaks it. After this research, people got scared that creatine can lead to hair loss. But after atleast 10 or more research, proved that creatine does not leads to substantial changes in the levels of testosterone. In the previous research, there was a drawback. though DTH level increased but it was under normal level by which there was no risk of loosing hair, furthermore rugby players hair loss was not examined but increases DTH level was a guess work. Creatine is safe but still if you have any doubt then leave some items and see the difference. If hair loss continues then creatine is not the reason, there is something else.

CREATINE PROMOTES MUSCLE GROWTH IN NUMEROUS WAYS

1.BOOSTING WORKLOAD- In a single training session, creatine helps to increase number of reps or sets which provides importance to muscle growth.

2.CREATINE CELL- Creatine cells improves signaling satellite cells and repairs muscles.

3.INCREASES IGF-1 HORMONES- Creatine helps to increase IGF-1 hormone. This hormone increases muscle mass at much higher level. Studies shows a rise in hormones, such as IGF-1, after taking creatine.

4.INCREASES WATER CONTENT IN MUSCLE CELLS- Increase of water content can help in better muscle growth and muscles work much better.

5.AVOIDS PROTEIN BREAKDOWN- Creatine helps to avoid muscle breakdown by which muscle mass can be preserved.

6.DECREASES MYOSTATIN LEVEL- Increase of myostatin level can lead to interruption of muscle growth, creatine helps to decrease myostatin level.