Creatine is a very popular supplement used commonly in bodybuilding.
It is a natural substance and is used by a lot of athletes to enhance strength and performance.
Now you may be wondering how Creatine is able to increase strength and muscle mass.
The science behind it’s working is Creatine when consumed becomes Creatine Phosphate inside our body. The creatine phosphate aids in forming ATP(adenosine triphosphate) which is a molecule of energy in our body.
Thus, Creatine has been scientifically proven to enhance performance, strength, and stamina.
Myths on Creatine
There are a lot of false rumors that you may have heard regarding the consumption of Creatine. Let’s have a look at those myths to know what’s worth knowing
- Creatine is not safe for the kidneys.
- Consumption of Creatine can lead to unhealthy weight gain.
- It can lead to increased stress
- Creatine is not good for health
These, are some of the most common misconceptions that you may be aware of. But there is no scientific evidence of any of these rumors.
Should you take creatine
Creatine is a blockbuster supplement and it has been scientifically proven to help in hardcore workouts. It is completely safe to consume for the short term.
You can consume creatine if you are going for weight lifting or strenuous workouts it will definitely help you gain strength and lean muscle mass.
Taking Creatine will not only help you to enhance endurance but also helps in lowering high cholesterol levels. Some studies clearly indicate that creatine can suppress high cholesterol levels and is therefore good for the health of the heart too.
But there are some guidelines that you must follow. Read the entire post to know what’s worth knowing.
Best time to take creatine
There is no perfect time as such for consuming creatine supplements.
But it has been observed that creatine gives maximum benefits when taken before exercise.
According to a lot of experts, creatine gives the best results when consumed after the workout.
A practical survey that took place, suggests that men who consumed creatine on a daily basis, for a period of 8 weeks, observed greater muscle mass and decreased fat.
Should I take creatine before or after a workout
If you look at the overall investigation, you will find that taking it before a workout or after work will both benefit you greatly.
A recent study demonstrated that there is no difference between consuming creatine pre or post-workout.
Therefore, you can consume it either before a workout or after a workout. Both options will help you in the same ways.
Research also proved that consuming creatine close to an exercise routine will always be better than consuming it a long time after or before exercise.
Creatine before bed
There is a lot more concern about taking creatine before going to bed. Should you take creatine before going to bed? Will it affect your sleep?
Yes, you can definitely take creatine before bed as it is completely fine and it has no effect on your sleep. But make sure you are consuming the purest form of creatine and there is no caffeine mixed in it.
Creatine should be taken with complex carbs and casein protein as this will help in muscle growth during the night time.
Different forms of creatine
- CREATINE MONOHYDRATE
- CREATINE ETHYL ESTER
- TRI CREATINE MALATE
- CREATINE MONOHYDRATE (CREAPURE®)
- CREATINE ETHYL ESTER MALATE
- TRI CREATINE OROTATE
- CREATINE GLUCONATE
- CREATINE HCL
Which is the most effective and best type of creatine?
The most effective and best form of creatine is the Creatine Monohydrate which is used very widely. As far as beginners are concerned Creatine Monohydrate is best for them and most safe.
Which is the best Creatine supplement to start with
The ON micronized Creatine powder is the best seller creatine powder, with quality like no other. This creatine powder has given some of the most fantastic results. Get it now for a low price on Amazon and get a boost in your performance and lean mass muscle.
We recommend taking around 1 scoop of 4-5 grams of creatine per day. Usually, you will find that creatine supplements are more often available in powder form.
If you are taking any form of creatine you are supposed to take it with at least one glass of water.
How to take creatine
You already know that the most recommended and studied form of creatine is the Creatine Monohydrate.
You can mix it with sugary juices or even with plain water. It would be better if you mix creatine with warm water as it gets completely mixed in warm water. Creatine takes a little more time to get dissolved in cold water. Although its effect remains the same.
You can also take creatine along with your breakfast just before or after your workout. This would enhance creatine absorption as the presence of insulin aids in the absorption of creatine.
How creatine came into existence
Back in the 1970s, some scientific researches discovered that creatine may help increase endurance and strength. After this discovery, some athletes tried it and got surprising results. They could see some highly positive results that led to an increase in physical performance.
Later a study also showed that a group of sprinters could see enhanced performance after the consumption of creatine.
Then in 1990 creatine became one of the most popular and effective sports and bodybuilding supplements.
The popularity of creatine kept increasing, and that is why today creatine is available in a lot of forms such as tablets, powders, liquids, etc