Creatine is a compound synthesized from such glycine and methionine as amino acids in the body. Creatine is also naturally found in food sources such as meat and fish, even though it is produced by the body. Your body will generate around 1–2 g of creatine per day on average. As to the creatine quality of meat and seafood, for 1-2 grams of creatine, you can ingest about 1 pound (16 ounces).
What Creatine Does
Creatine is probably the most powerful and safest dietary supplement available to athletes who want to improve their high-impact training ability and lean body weight. 95% of creatine is kept as phosphocreatine in the muscle. This is the energy to reload the ATP stores after an intensive training session.
When Creatine Should be Taken
Those with explosives, fuel, and strength are mostly dependent during workouts on their phosphocreatine stocks. Any competitor who regularly practices and uses weight lifting at high intensities will benefit from the supplementation of creatine.
Vegan and vegetarian athletes will also benefit tremendously from creatine complementation and have the greatest changes in their phosphocreatine stocks. In fact, these athletes appear to have smaller stocks of phosphocreatine.
The most powerful method of supplementation has been shown by creatine monohydrate. It’s the cheapest, too. It is enough to consume 3-5 grams of creatine monohydrate a day. The loading stages – where a person takes a high dosage and a lower/recommended level (or maintenance phase) over a longer period of time – were seen to be inappropriate.
Common Creatine Myths
- Myth 1: Creatine dehydrates or improves the chance of muscle resistance. It proved not only wrong but ironically also the contrary. This is so. Creatine patients have reported that muscle cramping, thermal disorder/dehydration, muscle tension, and stress have substantially less occurrence than people who have not supplemented with creatine. When athletes extend the length or speed of exercise, their fluid consumption should be increased irrespective of whether or not they add creatine.
- Myth 2: Creatine is responsible for male hair loss. This myth started when a small RCT test of 20 males who received creatine, an androgen that leads to hair loss, observed a rise in levels of DHT. Several other studies have been performed which have found that testosterone and DHT levels are not affected. There is no proof to date that creatine is directly linked to male hair loss.
- Myth 3: Creatine gives you weight gain. There’s some reality, but it’s much too many. Data suggests an overall weight increase of about 2 pounds when loaded with creatine, mostly attributed to the extra water that creatine maintains in muscle cells. There has to be a calorie excess for athletes who try to raise large weights – that is, you have to eat more than you have to burn constantly. I recommend my performance gain manual for more information about how to healthily gain weight. Sportsmen with long-term use of creatine supplementation have reported an overall benefit of 2-5 lbs. of more macro weight than athletes exercising without creatine.