The Daily Nutrition

Supplements 101: What is Creatine? What Does Creatine Do?

Is Creatine Necessary for Muscle Success?

If you’re one of those people that are looking into working out or getting into a workout routine. You may want to start looking into supplements to help you along.

One of the most popular supplements that get used is creatine.

Do you know what creatine actually is, though? How does creatine benefit you? What are the effects of creatine on the body? What does creatine do?

What is Creatine?

Creatine is the number one supplement people take when they want to improve their performance in the gym.

There is a lot more that goes into creatine. This supplement has much more of an impact on the body than just helping you workout better.

Some people have issues with creatine stating that it has negative effects on your body. Others say that it provides a bunch of health benefits.

Everything you want and need to know about creatine will be provided to you below.

Creatine in the Body

Creatine can be found naturally in your muscle cells. It’s there so that your muscles can help produce a little more energy when you’re lifting. This means that you’ll have more success when you start to lift heavier things.

So, taking creatine as a supplement means that your muscles will have more energy. This will allow your body to lift more and perform better when you’re lifting.

It also helps when you’re doing workouts that are high intensity. Regular weight lifting isn’t typically high intensity, but when you’re doing high-intensity exercise, you will have better performance.

Because your body is able to make its own creatine out of amino acids that it’s able to produce, you don’t necessarily have to take creatine as a supplement.

However, there are a few factors that can affect how creatine is created in your body.

Your diet and activity level plays a big role in how creatine is made in your body. Hormone levels also play a big role.

How Does Creatine Help You Build Muscle?

what is creatine

When you take a deeper look at creatine, you’ll see that it helps you in more ways than one. You’ll notice that not only will your performance in the gym and other physical activities increase, but your overall health will be slightly improved as well.

Here is how creatine helps you build muscle:

  • Cell Signaling – This means that creatine will be able to help you when you’re in recovery mode. Your muscles are going to recover at a faster rate and end up growing faster as well.
  • Hydration of Cells – The cells in your muscles will be able to hold more water which can lead to an increase in muscle growth.
  • Less Protein Breakdown – Your muscles aren’t going to need to use as much protein because your muscles won’t be broken down nearly as much. The amount of creatine in your body will keep more of your muscles intake during rigorous exercise.
  • Myostatin Levels – Myostatin is a protein that significantly slows the growth of new muscle. Creatin is able to lower these levels for you so that you’ll be able to experience more muscle growth.
  • Hormones – Your hormone levels are going to increase when you use creatin as a supplement.
  • Overall Work Load Increase – Creatine will allow you to have much more energy to use during a workout. Your muscles won’t get nearly as tired as quickly so you’ll be able to do more than you normally would during an average workout.

Creatine During Exercise

what is creatine

Not only can creatine help you increase your strength in a short period of time, it’s going to increase your overall performance during exercise, whether it’s weightlifting or high-intensity interval training (HIIT).

There have been studies that show significant increases in performance when you take creatine as a supplement.

Creatine increases your ATP. This is basically what your muscles use as energy. So, when you have more ATP, you’re going to have more energy in the end.

Having more energy means that you’re able to push your body closer to its limits without over-straining yourself.

Creatine and Muscle

Because creatine is great at adding muscle to your body during weight training exercises, you’ll be able to benefit from adding more muscle mass.

No matter your age creatine is going to help increase strength and add muscle to your body.

Studies have been done that show creatine is the best supplement you can use when wanting to add muscle.

If you really think about it, this makes sense. You’re going to be stronger and perform better in the gym. This can only lead to a gain in muscle mass regardless of the weight you’re lifting.

The more you lift, the more muscle you’ll get. Typically when people want to add strength and not muscle mass they lift lighter weights for more repetitions.

When you’re taking creatine, even doing more repetitions with a lighter weight is going to add some muscle to your body, even if it’s not as much as it could be.

Other Benefits of Creatine

Other than improving strength and energy during exercise, creatine has been known to have other health benefits.

It can lower blood sugar levels, help treat fatty liver disease, and muscle function in the elderly.

This means that creatine can help steer your body away from numerous diseases that will shorten your lifespan.

Another benefit of creatine is for the brain. Your brain uses a lot of ATP so being able to supplement some ATP can only help.

Creatine has been known to improve the conditions of several brain diseases including Alzheimer’s and Parkinson’s. You can also use it to improve conditions with epilepsy as well.

Increasing your memory is something that creatine can do as well. For people that don’t get enough creatine through their diet, supplementing creatine can greatly increase their overall brain function.

Creatine Concerns

what is creatine

As mentioned earlier, there are people out there that believe creatine can be very harmful to the body.

However, there hasn’t been any research that shows there have been any negative outcomes from supplementing creatine.

So, if you hear people say that it has an effect on your liver and kidneys then you can take a step back and argue these points since no research actually suggests this.

That being said, it’s important to not overdo the creatine. Yes, too much of a good thing can be a bad thing for anybody.

You have to watch your dosage. It’s recommended that you take around 20 grams of creatine a day if you want to really see and feel the benefits of it. Going over that amount of creatine isn’t necessary, but everyone is different.

You just need to see how you’re feeling when it comes to the amount you’re taking.

Give Creatine A Try

If you ever had any doubts about creatine, hopefully, this article showed you that there really isn’t anything that should cause you to worry.

Creatine is something that you should be taking if you’re looking to start a rigorous weightlifting routine and want to add muscle mass. Even if you only want to gain a little bit of muscle, creatine is only going to help you.

This is a supplement that can help you reach certain goals faster because of all the benefits it has.

I personally wouldn’t recommend taking it much if you aren’t at a high activity level, but it could still help you in other ways that go beyond gaining muscle.

Here is a creatine you’ll be able to use when you’re looking to reap the benefits of creatine.

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