All You Need to Know About Creatine
As one of the world's leading supplements for workout performance and lean muscle mass building, creatine is in high demand. It's no wonder, given the array of undeniable results it provides. From increases in strength and performance to ATP regeneration, creatine provides gains for athletes and weight trainers alike. But the wonders of creatine don't stop there. With its protein pairing bonuses and multiple health benefits to boast of, creatine is a supplement you won't want to skimp on.
What is Creatine?
Numerous studies report on creatine and its incredible performance benefits. Known as potentially the best supplement to build muscle mass, it supports your muscles in the production of energy during your high-intensity exercises and heavy lifting sessions. Studies show it increases muscle mass, strengthens, and enhances exercise performance, making it an ideal choice for your workout needs.
Creatine possesses similarities with amino acids. The body produces creatine from two amino acids, arginine and glycine. Roughly ninety-five percent of the body's creatine is in the form of phosphocreatine and is in the muscles; the remaining five percent is in your liver, kidneys, and brain.
We can also find creatine in our food sources, including meat, eggs, and fish. But our bodies can handle higher levels of creatine than what we naturally produce and consume through food and supplements. The daily recommendation of creatine is five grams, yet to fulfill that, you would need to consume an equivalent of two and a half pounds of beef each day. Does this seem like a challenge you want to take on? If not, using creatine supplements is a more practical way to get your daily dose and reach your goals.
How Does Creatine Work?
Creatine plays a role in supporting the increase of energy capacity in your muscles. Creatine acts as a binder in your muscles, allowing it to store more energy. This binding results in the immediate storage of energy, helping you pump out those last few reps to get the most from your workout.
Creatine can support new muscle growth by altering numerous cellular pathways and aiding the formation of proteins to create new muscle fibers. In as little as five to seven days, most see a significant increase in their muscle size and lean body weight.
Creatine Supports muscle gain by:
- Boosting your workload: Helps increase your volume in a single training session. It is a vital component in producing long-term muscle growth.
- Improving cell signals: Increases satellite cell signaling, supporting new muscle growth and the repair of muscles.
- Raising your anabolic hormones: Hormones, including IGF-1, show an influx of creatine. IGF-1 is the I, or insulin-like growth factor-1, is the hormone that supports the development of healthy tissue and bone growth, along with GH or growth hormone.
- Increasing cell hydration: Supports muscle growth by lifting the water content in muscle cells and increasing the water content in your muscle cells.
- Reducing the breakdown of protein: Creatine may play a significant role in increasing the total muscle mass by reducing the breakdown of muscle.
- Lowering myostatin levels: When higher levels of the protein myostatin are present, they may cause slowing or completely prevent new muscle growth. By utilizing creatine supplements, you support the reduction of myostatin levels while boosting your potential muscle growth.
While there are several forms of creatine, the most common you will see is creatine monohydrate. It is both cost-efficient and highly effective. The Allmax Creatine Monohydrate is easily the top muscle building supplement in the world! With hundreds of studies to back its remarkable results, users agree it delivers incredible muscle build and strength. Each serving of Allmax Creatine supplies five grams of Pure Micronized Creatine Monohydrate.
Allmax Creatine Monohydrate provides:
- Strength and recovery support
- Improvements in performance
- Lean muscle mass support
Perfect Sports Micronized Creatine is known for producing creatine micro-particles that are up to twenty times smaller than your typical creatine powder. Micronized creatine allows for quicker absorption, making it much more efficient.
Perfect Sports' Micronized Creatine helps:
- Significantly increases lean muscle mass gains
- Improves your workout performance
- Enhances your overall strength and power
- Increases cell volumization
- Prevents ATP depletion
- Stimulates protein synthesis
Who Benefits from Creatine Supplements?
Creatine is a popular supplement among various athletes and bodybuilders. Creatine supplements support their efforts by increasing muscle gain, enhancing strength, and supporting improvements in their overall exercise performance. Creating supplements helps the body store phosphocreatine, a form of stored energy within the cells. It is known to support your body in producing the high-energy molecule, ATP. Many refer to ATP as the primary energy currency of the body during weight training and high-intensity workouts. When ATP levels increase, your body performs better.
- Brain performance
- Muscle endurance
- Resistance to fatigue
- Muscle mass
- Recovery time
- Ballistic power
- Sprint ability
ATP supports quicker recovery time in between sets. As the primary source of anaerobic energy, you'll up your game during your high-intensity workouts. Your body will utilize ATP from muscle stores first. Upon depletion, your body starts generating your ATP. With your high-intensity workouts, the ATP production will occur with the breaking down of phosphocreatine in your muscles.
Your body has a set amount of creatine in its muscles. ATP production can run out quickly, causing fatigue and, eventually, even muscle failure. But your needs are met with the use of creatine supplement, Creactor. Its higher ATP levels serve as your storage reservoir for the regeneration of ATP. With higher ATP levels, you'll work harder, longer, and gain results faster.
One 12-week study reports weightlifters seeing an increase in their muscle fiber growth from creatine supplements. This increase was two to three times greater than growth reports while training without creatine supplements. They also saw an increase in their total body mass.
Yet another study shows remarkable results from creatine by maintaining training and strength performance with significant increases to muscle mass during intense periods of over-training.
Creatine supplements also support those who are sedentary and older individuals. Creatine offers increases in strength, endurance, and performance in these individuals.
When Should I Take My Creatine Supplements?
While you may find some debate on the appropriate time to take your creatine supplements, here are some helpful guidelines on the best times to help meet your needs:
How to Introduce Creatine Supplements into your Diet
If you're just starting with a creatine supplement, it's best to follow recommendations of a "loading phase." It requires taking high doses of the supplement for approximately five days. Introducing your body to roughly twenty grams of creatine each day during this phase will boost your muscles' creatine levels quickly.
Taking Creating with Exercise
If it's an exercise day, there are three options you can choose from for optimal results:
- Just before you begin to exercise
- Following your exercise routine
- Split up your daily intake and take it throughout the day
In a search for the best results for intake, one study was able to note more increases in lean mass with a more significant decrease in fat mass in the group who took creatine after their exercise. Still, other studies were unable to show substantial enough differences to form a universal conclusion.
What does continue to gain support is the practice of using a creatine supplement just before or after exercising, versus consuming hours before or after. A ten-week study using a supplement containing creatine, protein, and carbs was able to show a notable difference in a group of weight trainers who were in the study. When group A took the creatine, protein, carb supplement shortly before and after their workouts, their strength and muscle gains were more significant than those in group B who took the supplement in the morning and at night.
Taking Creatine on Non-Exercise Days
Your creatine supplement intake on your days off from working out is much less time-sensitive. Continuing to take your supplements on your days of rest helps maintain the creatine levels in your muscles.
Creatine and Whey Protein: What You Should Know
Many often ask if creatine and protein supplements can or should be a part of their daily routine, in combination. The answer is absolutely! While you may notice creatine and protein have similar effects, they achieve these results in different ways, due to their unique molecular structuring. Creatine will increase your strength and muscle mass by boosting your exercise capacity. Whey protein will increase them by stimulating and promoting muscle protein synthesis.
Creatine is an organic compound your body produces naturally in your muscle cells. When you consume creatine supplements, it helps boost strength, endurance, muscle mass, and overall exercise performance. By increasing your phosphocreatine stores within your muscles, the molecule supports energy production during short-duration muscular contractions or pumps.
Adding Whey Protein Powder
One of the main proteins found in dairy products is whey. A by-product of cheese production, its powder form is the result of isolation.
Whey protein offers the highest quality by far. Its significant results make it a favorite amongst weight trainers and athletes. When you utilize whey protein supplements, you benefit from:
- Quicker recovery time
- An increase in muscle mass
- An increase in strength
- Improvements in the muscular function
- A boost in power and endurance
Allmax Impact Igniter is fantastic for your pre-workout needs. It changes the way your body handles the breakdown of fat. Upon breakdown, it moves through your bloodstream, allowing your body to burn it for fuel.
The Allmax Impact Igniter provides you with:
- A boost in strength, endurance, reps, and recovery
- Muscle swelling pump activation
- An increase in metabolism
Protein is essential after your resistance exercise, allowing for maximum muscle building. Supplementing with whey protein powder provides an efficient method to meet your daily protein recommendations and your workout goals.
Combining Creatine and Whey Protein
Using creatine and whey protein powder together helps to quickly increase muscle mass when you pair it with your resistance exercises. This is because creatine will boost your exercise capacity during your high-intensity workouts and help speed your recovery time.
Just as importantly, consuming whey protein with your creatine while in combination with exercise is ideal. This combination gives your body an incredibly high-quality source of protein, enhances muscle protein synthesis, primes your body for long-term muscle growth.
Additional Benefits of Creatine
Adding creatine supplements to your diet comes with a long list of health benefits. Creatine supplements increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological diseases. Since the brain stores phosphocreatine, it requires the necessary amounts of ATP to reach optimal functioning levels. When meeting these needs, creatine supplements show health benefits in areas including:
- Parkinson's disease
- Huntington's disease
- Alzheimer's disease
- Brain or spinal cord injuries
- Ischemic stroke
- Motor neuron disease
- Memory and brain function in older adults (over sixty-five)
A study of children with a traumatic brain injury was able to observe improvements from creatine, including:
- A 70% reduction in fatigue
- A 50% reduction in dizziness
Studies also show that supplements of creatine may help:
- Improve the overall quality of life for older adults
- Support treatment of non-alcoholic fatty liver disease
- Lower blood sugar levels
Several studies support creatine’s ability to improve glycemic control, having a positive effect on people with Type 2 diabetes. As seen with weight trainers, insulin sensitivity and the uptake of glucose into the cells increases as they experience frequent muscle contractions. As muscle tissue contracts, GLUT-4, or translocate glucose transporters, work their way to the surface of the muscle cells. GLUT-4 assists in moving glucose out of the bloodstream, depositing it into the muscle cells. Following strength training, those living with Type 2 diabetes show an increase in GLUT-4 activity, assisting in lowering their blood glucose.
Meeting Vegetarian Supplement Needs
The vegetarian lifestyle requires the absence of meat, reducing the amount of creatine the average person tends to consume. Since red meat offers a significant source of creatine, vegetarians who add supplements of creatine showed a fifty percent improvement in their memory testing scores and a twenty percent improvement in their intelligence scores.
If you're ready to get serious about your muscle-building goals, let's add protein and creatine supplements that compliment your goals. Find the creatine product that's right for you today!