You should not go to the gym blindly and just follow whatever the trainer or coach asks from you. It is important that you understand how and what you are doing so you will be satisfied with your overall performance. The first thing to understand is creatine. Creatine refers to a substance that is naturally found in your muscle cells. Basically, it can help the muscles produce energy especially during high-intensity exercise or heavy lifting.
Creatine can be found in foods like seafood and red meat. Creatine can also be made synthetically to improve exercise performance for athletes and bodybuilders. In fact, the majority sports nutrition supplement contains creatine since the International Olympic Committee and professional sports allow it. Should i take creatine? Yes, if you are thinking about gaining muscle, enhancing strength and improving exercise performance.
How does it work?
There are many ways creatine can improve overall athletic performance. Here are some ways:
• It boosts workload: creatine can actually enable more total volume in a single session, which is a key factor in muscle growth.
• It improves cell signaling: creatine supplementation can facilitate the increase of satellite cell signaling. This is helpful in repairing and forming of new muscle.
• It increases cell hydration: creatine can increase the water content within the muscle cells.
• It reduces protein breakdown: creatine supplementation can reduce muscle breakdown by increasing the total muscle mass.
• It lowers myostatin levels: the increase of myostatin (a kind of protein) can obstruct muscle growth. Through creatine supplementation, it can reduce myostatin levels thereby increasing growth.
Is it safe to take?
Creatine supplementation is likely safe at doses up to 25 grams daily for fourteen days. You can also consider lower doses of up to 4-5 grams daily for up to eighteen months. You must raise a common query on Why take creatine supplement? Here is an answer: the creatine causes the muscles to get water from the rest of the body. With this, you need extra water to make up.
What are the side effects?
Before taking, it is crucial that you know side effects. Side effects include nausea, stomach pain, diarrhea, and muscle cramping. Many people who take creatine supplementation gain weight because it holds water. Some people even reported irregular heartbeat.
What about dosing?
There are many dosing regimens. Typically, it is initiated with a “loading dose” and then followed by long-term “maintenance dose”. For athletes, the “loading dose” is 20 grams every day for four-seven days. While “maintenance dose” is 2-10 grams daily. For muscle strength, the “loading dose” is 20 grams for five-seven days and “maintenance dose” is from 1-27 grams daily.
Without a doubt, creatine is considered one of the best supplements when it comes to improving strength and muscle mass.