If you are into fitness, one supplement name that you will constantly keep hearing is Creatine. There are still, however, a lot of doubts surrounding this supplement, and people have a lot of questions regarding its safety, dosage, benefits, types to buy and so on. This post should shed some light for a layman looking to supplement with creatine.
Benefits of supplementing with creatine:
– Increases muscle strength and size
– Enhances recovery
– Improves anaerobic performance
– Enhances brain function
Creatine is a supplement, and is completely safe for long term use. The only thing one should watch out for is to make sure they have atleast 4litres of water daily for optimal kidney function as well as to maximise the benefits of creatine.
Creatine enhances the body’s capacity to perform high intensity work. In simple terms, under strenuous activity, creatine will help increase energy production that will translate into a few additional reps, which in turn will benefit muscle growth.
Creatine supplementation reduces muscle cell damage and inflammation following exhaustive exercises, as well as helps with overall recovery.
Studies have shown that supplementing with creatine significantly improves muscle volume and anerobic performance in power athletes.
Another important benefit for bodybuilders and strength athletes is creatines muscle volumizing effect. Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis.
Studies have also shown people who supplement with creatine to exhibit better short-term memory, and better ability to solve problems under time constraints.
With so many different types of creatine being available in the market, it can be confusing to decide which one to buy. However, studies have shown little to no benefits of these newer variants of creatine, that combined with their more expensive costs does not make them a worthwhile choice. So, when it comes to creatine, it is still best to use a micronized form of creatine monohydrate.
As for dosage, one can start with a ‘loading’ phase of about 20gms of creatine for a week, followed by 5gms everyday thereafter. Or, one can even take a steady dose of 5gms everyday, it would just take a little longer for the benefits to manifest. Under both cases, however, one needs to supplement for atleast 5-6 months to really see results, along with a high protein diet and good workout regime.