Yes, creatine is considered a natural organic substance, which helps to support and enhance the body’s energy a lot. But to understand them better, we will delve into the origin of this nutrient.
What kind of compound is creatine?
The first thing to know is that creatine is a compound found in muscle cells throughout the body.
Its use not only helps muscles to be supplied with energy but also helps you to have an effective working and exercise the spirit.
In addition, it has also been researched that these organic compounds can increase physical strength and muscle for bodybuilders.
So why is creatine considered completely natural?
The answer is because your body can produce creatine on its own through the amino acids glycine and arginine. And another miracle, up to 95% of creatine is being stored in your muscles in the chemical name phosphocreatine.
The rest will be stored in your brain and liver.
Highly effective uses of Creatine
Main uses:
- Support comprehensive muscle development
- Contribute to the production of more energy for the body
- Improve exercise performance and intensity
- Regulate fatigue, endurance
- Brain care support
When the body is loaded with Creatine, it will give you more energy and dopamine, and the more efficient you will be, thanks to more ATP (high energy molecule).
In addition to the effects for bodybuilders, this supplement can also improve some brain diseases such as:
- Alzheimer
- Parkinson disease
- Huntington’s disease
- Epilepsy
- Brain-damaged
Another research showed that people who used creatine in moderation and combined with exercise had better control of blood sugar than others through increasing the function of GLUT4, which increases water content. in the body to increase the size of the muscles.
Creatine is found in what foods?
You can completely tolerate this nutrient through daily dishes such as beef, herring, and salmon, …
Each day you should only load up to 20g of creatine continuously for a week, after that time it will be reduced to about 5-10g, which is half of the original.
If Creatine is natty, is it safe to use it?
The first thing, Creatine is not banned by 3 organizations WADA, IOC and NCAA. These are the major world anti-doping sports bodies and the International Olympic Games. Even professional athletes are still using this nutrient in conjunction with their training schedule and eating plan.
However, there is information that the NCAA is reviewing the ban on the use of this product.
Therefore, the use of this is completely safe if you use them for a reasonable purpose, avoid using too much or arbitrarily add or decrease the dosage without guidance.
These products are not drugs, so they are not intended to replace or cure disease, or prevent disease. Its essence is natural nutrition, used together to improve your physical and mental health.
According to medicalnewstoday.com, the majority of people in the US are said to spend up to $2.7 billion a year on nutrition and sports supplements, and most of it contain creatine.
The formula using Creatine is highly effective:
To ensure you fully absorb creatine naturally, we will summarize the appropriate usage formula for each object below, please refer to it:
- In the first week: you should use 20g per day, and should be used 5g each time, so a total of 4 times a day.
- From week 2 – 4: during this time, you should only maintain 5-10g per day. The purpose of this use is to help your muscles regulate creatine faster, and you will feel the effects faster and more effectively. And to make sure it works, you have to give your body 5-7 days to saturate.
- From week 5 – 8: This period you will stop using.
For use in children, you should give them 400 to 800 mg per kg of body weight, and should only be used for less than 8 years if used daily.
Popular Creatine Types You Should Know
There are several popular forms of a creatine-a natural organic compound, that you can easily find these days:
Creatine Monohydrate
This is the best and also the popular one that you will hear the most often.
In a nutshell, Creatine Monohydrate is made up of creatine molecules and water molecules in a 1:1 ratio.
Advantages:
Brings almost all the effects of Creatine including increasing strength, improving endurance, health problems as well as providing water to muscle cells, and helping the body to produce stronger muscles.
Not only that, this is the type with high safety as well as the most reasonable price.
Disadvantages:
Depending on the location of some people, it can cause symptoms such as stomach pain or cramps.
But you won’t need to worry too much about this if you listen to the way of use from the manufacturer or doctor.
Creatine Ethyl Ester:
Many experts consider that Ethyl Ester is less effective than monohydrate in increasing blood creatine levels.
Creatine Hydrochloride:
Also known as Creatine HCL.
With strong use along with outstanding solubility with water, 38 times more than monohydrate form.
Currently, there are no studies on the effectiveness of this form, so Creatine HCL still needs to be studied further.
Buffered Creatine
There are a few nutrition manufacturers that have studied and improved the effectiveness, and stability by adding an alkaline powder, to form buffered creatine.
But overall, there are opinions that, there is no big difference between buffered and monohydrate.
So you should use monohydrate as the most reasonable.
Other customer questions regarding creatine
- Is it safe to use creatine powder or tablets?
Tablets are more convenient and do not need to take time to mix with water or other drinks. The powder is said to be absorbed quickly and is more effective than the tablet form, as the tablet takes more time to digest the crust.
- Does creatine help increase calories?
Theoretically not, as creatine supplements are usually calorie-free.
- How long should it take to see the effect?
Usually, it only takes about the first week for you to notice the noticeable effect of Creatine.
- Creatine vs Pre Workout, which is better?
All is good.
Actually, these are 2 completely different concepts with different uses.
Creatine consists of only this one natural compound, while pre-workout will have many other nutritional compounds as well.
You can use a combination of both of them with a reasonable formula to ensure effectiveness.
If you do not know which Pre Workout option is suitable for you, please follow this article by TrainRightMuscle.
Conclusion
If you’ve read this far, you’ve certainly understood the necessary information as well as how to use Creatine to get the most out of it.
Creatine is a natural compound and you can completely take it every day, if you are a bodybuilder, you should use them even more.
The important thing is to build yourself a reasonable exercise and eating plan, which will have the most scientific effects on the human body.
