Top 5 Health Benefits of Creatine

Creatine monohydrate is a widely researched and infamous supplement in the bodybuilding and fitness industry. Did you know that the average human can produce nearly 1 gram of creatine per day on its own? This is done by the liver, pancreas, and the kidney.

Creatine helps energize your muscles and even aids in muscle growth. But for this to be possible the body must be fed a stable level of creatine. Creatine is found in natural dietary ingredients like red meat, seafood, and even in milk. However, the concentration is so low even in these natural ingredients that to fulfill a person's needs they choose to consume creatine supplements.

Creatine Supplements Are Available In Different Forms:

1. Powders
2. Tablets
3. Gummies
4. Energy drinks

Creatine can have some pretty amazing and positive impacts on your health and fitness, which is exactly what we will discuss in this blog.

Health Benefits of Creatine:

• Improved Muscle Growth

One of the main benefits that led to the popularity of creatine in the fitness industry is its ability to aid in improving muscle growth and muscle mass. Creatine helps water retention in muscles which expands them giving them a beefier look. This process is called “dolomitization”

• Increased Strength And Better Performance

Creatine can help replenish adenosine triphosphate (ATP) in the body which provides energy to the muscles. In simpler terms, it provides short bursts of energy which allows for more explosive workouts and higher intensity training.

Not only does it boost strength but also stamina by allowing for longer workouts it leads to more exercise for the muscles which boosts the muscle gains and hence strength.

• Faster Muscle Recovery

Efficient and sustainable bodybuilding involves resting and recovery of muscles. Creatine can aid in this process as well. It reduces muscle cell damage and reduces inflammation chances following an intense workout.

This reduction in muscle soreness means lower and better recovery periods and more chances to train and exercise regularly helping achieve long-term fitness goals.

• Improvement in Cognitive Activity

A less famous advantage of creatine is the impact it has on brain activity. An Article by PMC mentions “...creatine has been associated with improved neuropsychological performance”.

To some extent, it can even counteract the poorer cognitive processing due to sleep deprivation and natural impairment due to aging.

From this point onwards we start to realize that creatine is not just beneficial to bodybuilders but also to normal people who can take advantage of its other properties.

Good For Diabetic Patients

Creatine can increase glycogen storage in muscles which means the blood sugar levels go lower and more stable which can help counteract the diabetic symptoms experienced due to high blood sugar levels.

It isn't just stored glycogen is a primary energy source for muscles so it also means it aids in improving strength and reducing weakness.

How to Consume Creatine Effectively

To maximize the advantages and effects of creatine supplements there are a few rules to follow. 

Buy High-Quality Supplements

Quality muscle bodybuilding supplements are essential no matter what supplements you choose to consume. It is no different for creatine, for your health and safety opt for reputable brands with certified formulas so that you do not fall victim to any adverse side effects of a contaminated formula.

Start With a Loading Phase

A loading phase is usually the first week of your creatine consumption in which the dosage is 5 times higher than what you intend to consume later on. The loading phase aims to LOAD up your body on creatine and then it can be maintained with a smaller dose in the long term.

Maintenance Phase

In the maintenance phase which is usually after the first 7-11 days, the dosage is brought down to 3-5 grams and the effects of creatine start to become visible in the body. 

Post Workout Works Best

Although there is no fixed timing for creatine consumption, it is recommended to be consumed post-workout with a carbohydrate-rich diet. This can lead to better absorption of creatine into muscles. 

Stay Hydrated

Creatine leads to a lot of water storage in muscles for this reason it is important to stay hydrated and drink up to 10 glasses of water a day to remain healthy and experience the full effects of creatine on your muscles.

Remain Consistent

Creatine supplements are not some magical item that will show instant results from day one. To get the best results stay consistent with your workouts, diet, and supplement consumption but remember not to overconsume as it won't lead to faster results but only side effects.

What Way To Consume Creatine Is Best For You?

The most common way of creatine consumption is in powder form, it is useful to incorporate the powder in your protein shake so that it does not seem too overwhelming to consume and seems like a snack or meal instead. Another way of consuming creatine is in the form of pills which is useful if you want exact dosages in your system however it comes at the cost of seeming overwhelming and too hard.

The best of both worlds for a casual and even serious fitness freak could be Creatine Gummies like bear balanced creatine gummies for men these are delicious, look like a snack, and each gummy has a precise dose which means it gives precision without seeming overwhelming if you are not consuming protein shakes it is a delicious alternative.

Conclusion

To conclude creatine has some well-known benefits for all types of people from fitness freaks to the casual everyday person. But it is important that to avail all of these benefits of creatine you remain well hydrated, consistent with your workout, and have a balanced and healthy diet. It is not a supplement limited to a specific gender or class of people and can be consumed by all males, females(if not pregnant), vegans, and nonvegetarians alike.