Are you taking creatine supplements the right way? The human body produces this acid for fueling muscles. When taking the supplement, it’s important to know how much creatine to take. This can provide benefits like maximizing the benefits you get from the capsules/tablets. Fun Fact: About 96% of the human body’s mass is made up of four elements. When taking any dietary supplement, it’s important to know issues like how much to take, when to take it, and so on. This will provide the best results. For example, if you take too little or too much creatine you won’t get the best possible results. One factor to consider is the body already produces the acid so you’ll want to avoid getting too much of it.
If you’re an athlete or weightlifter then fueling your muscles is important. For example, if you want to build lean muscle mass then you’ll have to have enough of all 20 amino acids to achieve that goal. Besides fueling your body with the right stuff, you should also have enough of the substances. That includes various acids like creatine. It can sometimes be tough to determine whether or not you’re getting enough nutrients to build muscle through “protein synthesis.”
What Exactly Is Creatine?
This is a kind of acid that can help supply muscles with the energy they need. It can also provide other human cells with the necessary energy required. There are different sources of the acid including liver-produced creatine, fish and red meat, and dietary supplements.
Different people take creatine supplements for various reasons. Seniors sometimes take it because they produce fewer amino acids due to their age and might have trouble building lean muscle mass. Athletes might take supplements to boost performance. These are some of the main groups that might take the supplement.
Various studies show the acid might provide various benefits. They include treating multiple sclerosis (MS), prevent skin aging, increase brain function, treat muscle conditions, etc. Various studies show creatine might provide these benefits.
Creatine is a combo of three amino acids:
Meanwhile, this acid makes up around 1% of human blood’s total volumes.
Here are some key issues. The 3-amino substance is mostly found in the skeletal muscle. This includes about 95% of the acid. Meanwhile, 5% is located in the brain. Meanwhile, up to 2% of the creatine stores in the body are used daily by the kidneys, liver, and pancreas.
There are various forms of creatine you can pick from. This is a technical issue so it’s important to know the differences between the various ones. It’s also worth noting that the US Food & Drug Administration (FDA) hasn’t approved any creatine supplements.
Does this mean that it’s unhealthy or dangerous? The main issue is if a supplement doesn’t have the FDA’s thumbs-up then there could be question marks about the product’s effectiveness and safety.
Creatine has become one of the US’ best-selling supplements. It’s especially popular among athletes in football, hockey, baseball, and wrestling.
How Much Creatine to Take and the Reasons
As when taking other dietary supplements, you’ll always want to avoid overdosing. That includes creatine. In the world of dietary supplements, it turns out too much of a good thing is a thing. If you take this step it can cause some digestion problems like bloating and stomach pain/discomfort.
So, this is something you should certainly try to avoid. It’s suggested you take 3 to 4 grams (30 mg/kg) daily after your muscles get fully of creatine so you can maintain the best stores in the muscles.
This amount can help to keep your muscles saturated with the acid. So, it’s recommended not to take more than this amount. The reason is it will cause your body to get rid of extra creatine since it can store a maximum amount.
Here are some of the results of taking too much creatine:
1. Stomach problems
You might experience stomach discomfort if you overdose on creatine. One study found that athletes who took one serving 10g of creatine had digestion problems like upset stomach and LBM. Meanwhile, those who took a single dose of 2g to 5g didn’t have these side-effects.
If you use a loading method you can avoid such side-effects. Take 4 or 5 doses of 20g to 25g during the day.
You might experience this symptom due to a spike in body weight. This results from a rise in water intake and muscle mass. You can experience bloating due to higher body weight.
For instance, one study discovered that consuming a creatine supplement for 4 weeks (with loading phase) boosted the participants’ body weight by an average of 1.3 kg (2.9 pounds).
Bloating isn’t a side-effect that everyone will get from creatine supplements. Still, you can ditch the loading phase and take a 3g to 5g/day maintenance dose instead.
Top Possible Benefits of Creatine
1. Better high-intensity workouts
The effects on how much ATP your body makes can improve performance during high-intensity workouts. Creatine can improve several factors like:
- Muscle Mass
- Brain performance
- Fatigue resistance
You get can these benefits at any fitness level. This differs from other supplements that only benefit high-level athletes. One study showed that creatine can boost the performance of high-intensity workouts by a maximum of 15%.
2. Faster muscle growth
This is another key benefit of this supplement. Taking it for 5 to 7 days can show big results in muscle size and body weight. This is due to the muscles’ boosted water content.
In the long term, you also get benefits in the growth of muscle fibers. This can help boost workout performance, which is another key benefit.
One study showed those who took creatine supplements added an average of 4.4 pounds of muscle mass versus the non-creatine group.
3. Muscle functions
You can build muscle mass quickly with creatine supplements. Several changes happen to the body that can boost muscle growth. One example is new proteins that make new muscle fibers. You can also get other benefits that boost muscle mass.
Studies show that creatine can also lower levels of a molecule that might slow down muscle growth. This helps you to build muscles faster.
4. Muscle cells create more energy
Taking creatine supplements can boost your muscles stores of key molecule cells needed for energy and other life functions. When you exercise the body breaks down something called ATP to create energy. When you do high-intensity workouts this causes you to use up ATP at a faster rate than you make it.
Creatine can boost your stores of “phosphocreatine.” This helps you make more ATP so your muscles get fuel for high-intensity workouts after finding out how much creatine to take.