Creatine supplements are a popular way to increase muscle strength, size and endurance and lose weight. Creatine occurs naturally in our bodies, but we can also get it from the foods we eat. It is used to produce energy in our muscles and also helps us move quickly when we need to run away from danger.
Creatine supplements are sold in the form of powders or tablets that are mixed with water or another liquid. They can be purchased at most health food stores or online.
Creatine is safe for most people when taken as directed. It is best not to take more than 20 grams a day because the effects of too much creatine are unknown.
What are they?
Creatine supplements are used to increase the amount of creatine in the body. They are often used by athletes and other fitness enthusiasts as a way to increase muscle mass, improve overall fitness and even aid recovery from workouts.
Creatine occurs naturally in the liver and kidneys, but can also be found in some foods such as fish and red meat. The main function of creatine is to supply energy to muscles during high-intensity exercise. It is also important for increasing lean muscle mass, improving metabolism and aiding overall performance during physical activity.
When can it be consumed?
Creatine can be consumed at any time, but is often taken before a workout for the strength boost it provides. Some people like to take creatine after a workout as well, to aid recovery. Creatine can also be taken in the middle of the day or at night.
Creatine is not harmful to health and can be taken by any healthy person. However, you should consult your doctor before taking it if you have any health problems or are concerned about taking creatine supplements.
Factors to consider
Although creatine supplements have been shown to be safe for most people, there are some factors to consider before taking them.
First, creatine supplements can interact with certain prescription medications, including those used to treat depression, heart disease and high blood pressure. If you are taking any medications, talk to your doctor before starting a creatine supplementation program.
Creatine supplements can also cause stomach upset in some people. If you experience cramping or diarrhea after taking creatine supplements, stop using them and contact your doctor immediately.
Finally, if you are pregnant or breastfeeding – or if you have a history of kidney disease – you should not take creatine supplements without first consulting your doctor.
How do you get them?
There are many different types of creatine supplements available, so it’s important to understand what each one does before you buy it. The type you choose will depend on your goals, so below we’ve outlined some of the most common options:
Creatine monohydrate
This is the original creatine supplement formula and is still widely used today. It is simple, inexpensive and effective for most people looking for benefits such as increased energy levels during workouts or injury recovery time after an intense training session.
Creatine Ethyl Ester HCL (CEE)
CEE has been shown to increase lean muscle mass by up to 30% in just 12 weeks. This product is also easier for the body to absorb than other types of creatine supplements because it is composed of smaller molecules than monohydrate formulas typically contain (which means less waste).
Pros of taking it
Creatine has become a popular supplement among athletes and fitness enthusiasts, and many people use it to increase energy and build muscle. But what are the benefits of creatine supplements?
The main benefit is that it can help you gain muscle mass. Creatine supplements help your body produce more energy, which allows you to lift heavier weights and perform more reps during your workouts.
They also help you recover faster from your workouts by speeding up the rate at which your muscles rebuild. Finally, they can increase your body’s ability to burn fat, allowing you to get leaner and bigger.
Many people also take creatine supplements because they believe it will improve their brain function and mental performance. In some studies in mice, rats and humans with Alzheimer’s disease or Parkinson’s disease, taking creatine supplements resulted in better cognitive function (things like memory recall) than those who did not take the supplement.
However, there is no consensus on whether this effect actually works in humans without these diseases and without specific genetic mutations affecting their ability to metabolize creatine efficiently.
Cons of taking them
The main disadvantage of taking creatine supplements is that they can cause your body to retain water, which can make you look bloated. This is especially true if you already eat a high-protein diet and your body is not used to taking so much protein.
Creatine can also cause digestive problems if you are not careful about how much water you drink while taking it. If your body doesn’t have enough water, it will draw it from other sources – such as your muscles and organs – to make sure it has enough. If this happens, your kidneys could become overloaded with the extra fluid and start to malfunction.
Finally, creatine has been shown to cause muscle cramps in some people who take it regularly for an extended period of time (usually more than two weeks).
