Should You Use Creatine?
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Should I Use Creatine?

Should I Use Creatine?

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Daniel Howick

Nutritional Therapist | Fitness Coach | Life Coach
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INTRODUCTION

Creatine Monohydrate

Creatine is a naturally-occurring organic compound found in the muscle tissue of vertebrates, including humans. Produced in the liver and kidneys, creatine is synthesised from three essential amino acids: arginine, glycine, and methionine. Additionally, it is available through dietary sources like meat and fish. This organic compound has gained a reputation for its pivotal role in energy metabolism, particularly during high-intensity workouts.

How Does It Work in the Body?

When muscle cells require a burst of energy, they rely on the conversion of adenosine triphosphate (ATP) to adenosine diphosphate (ADP), releasing energy in the process. Creatine serves to regenerate ATP from ADP, thereby enabling muscles to sustain high-intensity activities for extended durations. Essentially, it acts as a reserve for quick energy, giving your workouts that much-needed boost.

Proven Benefits of Supplementation

Research indicates that supplementation can enhance muscle strength and power, thereby improving your overall exercise performance and post-workout recovery. Moreover, emerging studies suggest that creatine supplementation could offer therapeutic advantages for a variety of conditions. These range from neuromuscular disorders and cognitive impairments to heart failure.

Cautions and Considerations

While the benefits are promising, supplementation is not a one-size-fits-all solution. Utilising creatine should be undertaken under the guidance of a qualified healthcare professional. High doses can lead to undesired side effects such as gastrointestinal issues, muscle cramps, and dehydration. Furthermore, creatine can interact with certain medications, amplifying the need for a healthcare consultation prior to beginning any supplementation regime.

A Brief History

The origins of creatine discovery can be traced back to the early 19th century when French scientist Michel Eugène Chevreul first isolated the compound from meat. It was subsequently named “kreas,” inspired by the Greek word for meat. Fast forward to 1847, German scientist Justus von Liebig officially coined the term “creatine”.

Although discovered centuries ago, it wasn’t until the mid-20th century that scientists unravelled creatine’s vital role in ATP production within muscle cells. This set the stage for the first commercial creatine supplement to hit the market in the 1990s, which quickly garnered a following among athletes and bodybuilders.

The Current State of Research

As we move further into the 21st century, research on creatine continues to expand. Numerous studies are focusing on its potential therapeutic properties and its tangible effects on physical performance. While there may be some lingering debate about its safety and efficacy, this performance compound remains one of the most popular and extensively-researched supplements within the fitness industry.

To supplement or not to supplement is a question best answered through informed decision-making and medical advice. Given its proven benefits and ongoing research, creatine certainly offers a wealth of opportunities to improve both athletic performance and overall well-being. However, it’s essential to assess your own health conditions and consult a healthcare provider to ensure that creatine is the right choice for you.

By understanding the science and listening to professional guidance, you can make an empowered decision about incorporating creatine into your fitness or therapeutic regime.

 

WHO USES CREATINE?

This performance enhancer has long been a staple in the supplement arsenals of athletes and fitness enthusiasts. Widely renowned for enhancing physical performance, particularly in high-intensity, short-duration activities, it isn’t just for weightlifters or bodybuilders. Whether you’re into sprinting, jumping, cycling, or even endurance running, creatine offers a spectrum of benefits that can boost your athletic endeavours. Moreover, it’s also making strides in the realm of therapeutic applications.

The Athletic Appeal: Who Uses It?

Bodybuilders and powerlifters are perhaps the most ardent users of this supplement, capitalising on its ability to promote muscle mass and increase strength. But the applicability of creatine extends far beyond lifting weights. Endurance athletes, such as runners and cyclists, often incorporate creatine to enhance their sprinting capabilities within longer activities.

Supplementation and Gender

Although creatine is predominantly utilised by males, an increasing number of females are also turning to this supplement to elevate their athletic performance and muscle tone. Gender differences in creatine metabolism are still being studied, but the overarching benefits appear to be universal.

Therapeutic Potential

In addition to athletic performance, creatine’s potential therapeutic benefits are garnering increasing attention. For instance, it may prove invaluable for individuals suffering from neuromuscular disorders such as muscular dystrophy and Parkinson’s disease. Furthermore, older adults experiencing age-related muscle loss may find creatine supplementation beneficial for preserving muscle mass and function.

Precautions and Responsible Usage

As much as creatine can be a game-changer, it’s crucial to exercise caution. Supplementation is not universally suitable and should be initiated under the supervision of a healthcare professional. Particularly, individuals with pre-existing kidney disease or those on certain medications should exercise utmost caution, if not avoid creatine altogether.

Final Thoughts

Whether you’re an athlete, a fitness enthusiast, or someone interested in the therapeutic benefits of creatine, remember that this supplement is not a one-size-fits-all solution. Comprehensive understanding, coupled with professional guidance, can help you ascertain whether creatine is the right supplement to aid you in achieving your health and fitness goals.

From muscle gain to therapeutic relief, creatine offers a host of advantages. However, it is crucial to weigh the benefits against potential risks and consult a healthcare provider to determine if it aligns with your individual health needs.

Different Types

In the burgeoning world of fitness and athletic supplements, this supplement stands out as one of the most researched and utilised products. However, with several types of creatine formulations gracing the market, choosing the right one can be a daunting task. Let’s delve into the most common types of creatine supplements available and understand why sticking to Creatine Monohydrate could be the wisest choice for both quality and cost-effectiveness.

Creatine Monohydrate

The most widely studied and commonly used form, Monohydrate is lauded for its ability to enhance strength, power, and lean body mass. If you’re interested, you can purchase high-quality Monohydrate from our store. Buy here

Creatine Ethyl Ester

Purported to be more easily absorbed by the body compared to its monohydrate counterpart, Ethyl Ester claims to facilitate better muscle uptake and enhanced results.

Creatine HCl

Creatine HCl is prized for its solubility and stability, factors that purportedly lead to better absorption and less gastrointestinal distress.

Micronised Creatine

Undergone a process to reduce the particle size, Micronised Creatine aims to enhance absorption while mitigating gastrointestinal issues. Buy here

Buffered Creatine

Claimed to possess a higher pH level, Buffered Creatine is believed to be more stable and less likely to break down into creatinine, a waste product detrimental to the kidneys.

Creatine Magnesium Chelate

Highlighted for its chelated magnesium content, this form of creatine is claimed to be more readily absorbed and utilised by the body.

Expert Advice: Stick to Creatine Monohydrate

After familiarising yourself with the plethora of creatine types, you might wonder which one to opt for. My advice is unequivocal: Stick to Creatine Monohydrate for assured quality and cost-effectiveness.

Creatine Monohydrate is a well-researched supplement with a proven track record in enhancing muscle strength, power, and growth. This form is considered 100% bioavailable, meaning it is readily absorbed by the body and can saturate muscle cells effectively.

While other types of creatine might boast of similar benefits, they often come at a steeper price and may not offer any tangible advantages over Creatine Monohydrate. A simple internet search can yield numerous options for buying Creatine Monohydrate, or you can visit our shop to find trusted variations available in both capsule and powder forms.

Final Thoughts

Understanding the different types of creatine can go a long way in helping you make an informed choice. When it comes to both efficacy and cost, Creatine Monohydrate remains the gold standard. Before embarking on any supplement regimen, consult a healthcare professional to ensure it aligns with your individual health requirements.

Recommended dosage

Creatine, a supplement renowned for its wide-ranging benefits from muscle growth to cognitive function, has different recommended dosages depending on individual goals and circumstances. Whether you’re seeking general well-being or optimising for endurance, strength, or mental acuity, a tailored creatine regimen can make all the difference. Let’s explore the guidelines for creatine dosages aligned with various objectives.

Dosage for General Health and Wellness

For those seeking overall well-being and improved physical performance, a daily dosage of 3-5 grams of creatine monohydrate is often suggested. This amount is not only considered safe but also effective for the majority of individuals.

Dosage for Muscle Mass and Strength

If your aim is to augment muscle mass and strength, you might consider a more aggressive approach. A typical regimen involves a ‘loading phase’ of 20-25 grams per day for an initial 5-7 days, transitioning to a ‘maintenance phase’ of 3-5 grams daily. This approach has shown promise in stimulating muscle growth and strength. Nonetheless, it’s crucial to remember that higher dosages carry an increased risk of side effects and should only be undertaken with professional guidance.

Dosage for Endurance Performance

Endurance athletes, such as runners and cyclists, generally require a less aggressive creatine plan. Research indicates that a daily dose of 2-3 grams of creatine monohydrate can be effective in elevating endurance performance and attenuating fatigue.

Dosage for Cognitive Function

Beyond physical performance, creatine may harbour benefits for the mind. Preliminary research suggests that a daily dosage of 5 grams of creatine monohydrate could enhance cognitive functions like memory and attention among healthy adults.

Individualised Considerations

It’s imperative to acknowledge that these are general guidelines and individual results can differ. Factors such as age, weight, and fitness level can influence the appropriate dosage for you. Therefore, consulting a healthcare professional to tailor a supplement regimen that aligns with your specific needs is always a prudent approach.

Conclusion

Whether you’re a fitness enthusiast, an athlete, or someone looking for enhanced cognitive function, a well-planned creatine dosage can be a valuable addition to your wellness arsenal. Always consult a healthcare professional to ensure that your chosen regimen is both effective and safe for your individual circumstances.

The rundown

Creatine is one of the most well-researched and widely used dietary supplements in the fitness industry. It has been shown to provide several positive benefits for athletes and fitness enthusiasts. Here are some of the positive benefits of creatine, supported by reputable research studies:

Improved Muscle Strength and Power

Creatine has been shown to increase muscle strength and power in numerous studies. A meta-analysis of 22 studies found that creatine supplementation resulted in a 8% increase in strength gains and a 14% increase in power output compared to placebo (1). Similarly, a study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved maximal strength and power in resistance-trained men (2).

Increased Lean Body Mass

Creatine has been shown to increase lean body mass, or muscle mass, in numerous studies. A systematic review of 28 studies found that creatine supplementation resulted in a 1.2-2.2 kg increase in lean body mass compared to placebo (3). Similarly, a study published in the Journal of the International Society of Sports Nutrition found that creatine supplementation resulted in a significant increase in muscle mass in healthy young men (4).

Improved Exercise Performance

Creatine has been shown to improve exercise performance in numerous studies. A meta-analysis of 96 studies found that creatine supplementation resulted in a 5-15% improvement in maximal strength, power, and performance in activities such as sprinting and jumping (5). Similarly, a study published in the Journal of Applied Physiology found that creatine supplementation improved performance in a high-intensity cycling test (6).

Enhanced Muscle Recovery

Creatine has been shown to enhance muscle recovery in numerous studies. A study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved muscle recovery following a high-intensity exercise session (7). Similarly, a study published in the European Journal of Applied Physiology found that creatine supplementation reduced muscle damage and inflammation following a bout of eccentric exercise (8).

Overall, the research supports the positive benefits of creatine supplementation for improving muscle strength and power, increasing lean body mass, enhancing exercise performance, and promoting muscle recovery. However, it is important to note that individual results may vary, and it is always recommended to consult with a healthcare professional before starting any new supplement regimen.

References

  1. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
  2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831.
  3. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33.
  4. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383.
  5. Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011;40(5):1349-1362.
  6. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003;244(1-2):89-94.
  7. Cooke MB, Rybalka E, Williams AD

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