Why Creatine is such a popular product
- Body & Gym Posts
- 22 Aug, 2018
The most discussed supplement in the sports world after proteins is probably creatine. You hear many stories about creatine, there have been many studies into how creatine works, but what exactly is it and how does creatine work for me as an athlete? Do I benefit from it or has this been brought to the market for bodybuilders only? Below we will find out what creatine exactly is, which forms are available on the market and how you can best use creatine!
What is creatine?
Creatine is a body-specific substance that is produced in the liver. This substance is formed from the three amino acids arginine, glycine and methionine. The body produces approximately 1 grams of creatine daily, but this can be supplemented by means of nutrition and nutritional supplements. Creatine is mainly found in meat, but also in fish. As a fanatic athlete it is possible to benefit greatly from a recommended dose of 5 grams of creatine per day. The use of a creatine supplement is therefore a wise choice for this athlete.
What does creatine do?
Because your body uses a lot of energy during exercise, an energy source is needed. Our body converts the ATP substance into ADP as an energy source, creating residual product that needs to be transformed back into ATP. We call this process resynthesis. In order to be able to sustain a powerful and explosive movement of a length up to a maximum of 10 seconds, the ATP in the muscle cell must be supplemented in time. Creatine phosphate is the substance that disappears. In addition to rest between sets and the amount of creatine phosphate, determine how long you can sustain the explosive movement. When the body can break down creatine phosphate, the body can release ATP again. Creatine stimulates muscle growth and the production of (fat-free) muscle mass with explosive efforts.
An overview of all the benefits of using creatine:
- Creatine helps to improve performance with explosive efforts
- Creatine takes care for more power with explosive effort
The recommended daily intake of creatine is 3 grams. Hereby the most favorable effect is obtained.
Different types of creatine
Creatine Monohydrate is the most popular and best-selling creatine.
Creatine ethyl ester
This creatine dissolves less well in water. Creatine Ethyl-Ester retains less moisture in the muscle cells than the creatine monohydrate.
This is actually creatine monohydrate (98%) with an addition (2% baking powder, magnesium concentrate, sodium carbonate and artificial sweeteners).
Creatine HCL would be better absorbed in your stomach than creatine monohydrate. Our experience is that creatine absorbs monohydrate in water as well as creatine HCL.
This is a combination of creatine monohydrate and nitrate.
How do you use creatine?
You can use creatine daily for a period of approximately 6-8 weeks. It is recommended to insert a break of at least 4 weeks after this period. It is best to use creatine immediately after training or in the morning on an empty stomach. Creatine becomes better recorded in combination with a carbohydrate-rich meal. It is therefore suitable to take with fruit juice, but it is also possible with water or dextrose. With creatine it is important that you continue to drink enough water.