In the world of fitness, creatine is sometimes overshadowed by the popularity of protein powder. However, numerous authoritative studies have shown that creatine can play a significant role in enhancing training performance, increasing strength, and promoting muscle growth. So, let's dive into the world of creatine supplements and explore all you need to know about this fitness booster!
01 How Creatine Works
Creatine is a substance naturally present in the human body, primarily responsible for facilitating the reformation of "ATP energy molecules (adenosine triphosphate)." During strength training, muscles rely on the energy provided by ATP molecules to perform. As ATP is gradually depleted, muscles can become fatigued, ultimately ending a set.
Supplementing with creatine can enhance the body's ability to regenerate ATP molecules to some extent. This results in increased energy reserves, delaying muscle fatigue, and allowing you to complete more repetitions and higher-intensity exercises within a single set. Over time, this can lead to more noticeable muscle growth and strength gains.
However, the specific effects of creatine supplementation can vary from person to person. Some individuals may experience significant improvements, while others may not respond effectively. Typically, those with a higher proportion of type 2 fast-twitch muscle fibers and lower initial creatine levels tend to experience more significant benefits.
Conversely, individuals with a lower proportion of fast-twitch muscle fibers and higher initial creatine levels, often referred to as "non-responders" to creatine, may not derive significant benefits and are not recommended to use it.
02 Choosing the Right Creatine Supplement
When it comes to selecting a creatine supplement, one of the most common options available on the market is monohydrate creatine. Monohydrate creatine is widely regarded as the gold standard among creatine supplements. It has been proven to be highly effective in increasing creatine levels, enhancing strength, and promoting muscle growth. Moreover, it is relatively affordable and readily accessible. If you are trying creatine supplementation for the first time, monohydrate creatine is often a wise choice.
03 How to Use Creatine Supplements
Research has shown that taking creatine alongside 93 grams of carbohydrates (or 47 grams of carbs + 50 grams of protein) is more effective in raising creatine levels in the body than simply mixing it with water. This method is particularly advantageous for promoting strength levels and muscle gain.
We recommend combining creatine with main meals, high-protein meats, or eggs. You can also mix it with protein powder or milk to facilitate optimal absorption.
As for the timing of creatine intake, whether before or after workouts, there isn't a strict requirement. This is because creatine typically takes several weeks of consistent use to show its effects and doesn't act immediately during a workout.
However, we recommend taking creatine after your workout. It's more convenient to consume it with post-workout meals and protein shakes, and some research suggests slightly better results compared to pre-workout intake.
04 Long-Term Creatine Intake Plans
There are two common approaches to creatine intake: the loading phase and the no-loading phase.
In the loading phase, individuals consume approximately 0.3 times their body weight in grams (around 20 grams for most people) of creatine daily for the first 5-7 days. Afterward, they reduce the daily intake to 3-5 grams.
The no-loading phase involves starting with a daily intake of 3-5 grams right from the beginning.
In terms of long-term results, there is no significant difference between the two approaches. However, the loading phase may allow individuals to see quicker results in the initial stages.
05 How Long Should You Use Creatine
For individuals who respond well to creatine and experience significant improvements in muscle strength, long-term, uninterrupted use is acceptable.
However, some people may experience symptoms of water retention while using creatine, which could hinder fat loss efforts. In such cases, creatine can be used during bulking phases but skipped during fat loss phases.
06 Creatine and Beta-Alanine Combination
If possible, consider taking 3 grams of beta-alanine alongside your creatine supplement. Research suggests that combining the two can provide more significant benefits in terms of strength gains and muscle growth.
Ultimately, though, training itself and daily dietary habits remain the key factors determining fitness progress. Supplements like creatine and beta-alanine can complement these factors and help you achieve more significant improvements in your fitness journey!
At SRS Nutrition Express, we take pride in ensuring a consistent and stable supply chain year-round, backed by a robust supplier audit system. With our European warehouse facilities, we are well-equipped to meet your needs for sports nutrition product ingredients or access to our European inventory. Please don't hesitate to reach out to us for any inquiries or requests related to raw materials or our European stock list. We are here to serve you promptly and efficiently.
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Post time: Oct-16-2023
