Creatine is considered as the best supplement available in the market at this time. Why? , here are some reasons:
- Creatine is a natural substance that is already present in your body.
- It is a more effective supplement than others.
- Studies show that it can help you to build muscles as well as increases your body strength.
- It is considered as the safest supplement.
- It helps you to give better performance while doing a workout.
- It also helps to reduce tiredness.
- It is a necessary organic compound which can be found in your diet, normally in non-veg (such as beef, chicken, fish, etc).
- It is also naturally produced by the body.
So now you know that creatine is a supplement you might be looking for, further questions arise, like:
how much creatine should you consume in a day? When is the best time to consume it? If this supplement is so good, then why some say it is bad for kidneys?
What is Creatine?
It is a compound that your body synthesizes and helps supply energy to muscle cells for contraction.
About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys, and liver.
When and how you should consume it?
Your body also produces creatine which is enough for a normal person.
However, if you’re an athlete or a gym person then you can consume around 0.3 grams to 0.5 grams of creatine daily.
As a pre-workout
Now the question comes in mind, when should we consume it. Some studies suggest that you should take it before doing a workout (pre-workout), to improve your performance instantaneously, and that’s true, you can an improvement in your strength while having creatine in a pre-workout.
As a post-workout
Some other studies suggest that you should take it after the workout (post-workout) as most of your energy would be depleted at that time and creatine will work as a refill for your depleted energy. Honestly, this is also correct according to the researches.
At any time of the day
There’s a third group that suggests taking it at any time of the day, which is also fine nothing is wrong here.
When you should take it?
It depends on you, which time you like to, there’s no much difference in strength levels if we consider different timings. But some studies suggest that you can split your intake of creatine into two (0.25 and 0.25 grams) and consume it in both pre-workout and post-workout for the most benefit.
How does Creatine works?
When you consume creatine, it binds with phosphate molecules in your body to form creatine phosphate. During intense exercises, you continuously deplete your energy. Energy is present in the form of ATP (adenosine triphosphate) in your body.
Now, a phosphate compound of ATP depleted when we do any kind of work, like muscle contraction. So ATP gets converts into ADP (adenosine di-phosphate).
Since ADP doesn’t have any working further, it’s a waste for the body unless it is converted back to ATP.
Now, Creatine’s job is to replenish the phosphate which binds with ADP and converts it into ATP, results in more energy stores for the body!
Is creatine safe for Your Body Parts?
As it is said earlier, Creatine is the best supplement, yet some people avoid taking it as they consider it not good for health, they claim problems like weight gain, digestion-related issues or kidney problems.
This is what happens after taking creatine
After depleting energy while doing intense exercise, creatine helps to convert your ADPs back to ATP molecules, and creatine breaks down further into Creatinine which is a waste product. This waste product is then removed from the body by the kidneys. Therefore there’s a direct relation between your kidney’s functioning can be monitored. By testing the clarity of urine, the kidney’s functioning is monitored by doctors. If the urine has more creatinine, the functioning of the kidneys is depleted.
However, there’s no evidence, that raises in creatinine level means it is harmful to you or your organs.
For a healthy person, there is no evidence provided that shows that it was harmful.
Then What should you do?
If you are not sure then consider taking it only as mentioned below, to make sure it doesn’t harm your body:
- Your intake of creatine should be less than or equal to 5 grams per day.
- Increase your daily water intake, around 3 to 5 liters is adequate while taking creatine.
That’s it, you don’t have to do anything else other than these two points.
Conclusion: When you take creatine in adequate measure, it may give best results in your performance and will help you to gain muscles, you should consider taking creatine while keeping all the points in your mind, drink more water and remember that your diet is the key to all these supplements, the results won’t come unless you have a proper planned diet.
Here’s a post related to foods that improves your immune system, click here to see.
I will soon write other posts related to diet, how you can plan a diet, etc. Until then stay fit, stay healthy.