Proven Health Benefits of Supplemental Creatine Monohydrate
Do you know why we should focus on supplementation and a healthy diet? You might think supplements are for those who are sick. Supplements provide your body with support for a long time. Diet can fulfill the vitamins and minerals requirements. To experience long-lasting health benefits, consider taking supplements.
Like many other supplements such as Vit A, Vit C, Zinc, Folate, etc., creatine supplements play a vital role in the body. Let’s look at what creatine monohydrate is and how it works to strengthen the body’s muscles.
What is Creatine Monohydrate?
Creatine monohydrate is a nitrogenous organic acid that plays multiple beneficial roles in the body. The most important role that creatine plays is to improve muscles’ health. It is called a muscular booster because of its exclusive capacity to strengthen lean body mass.
Creatine monohydrate is naturally present in many food items such as fish and red meat. Diet can fulfill half of the creatine requirement of the body, while your liver and kidneys produce the other half. Dietary creatine catalyzes the production of creatine production in the body.
Mechanisms by which Creatine Monohydrate Works in the Body
Creatine comprises three amino acids viz; glycine, arginine, and methionine. When this wonderfully incorporated nitrogenous organic acid enters the body, it binds with phosphate molecules. The creatine phosphate molecules improve the formation of ATP, the major form of energy in the body.
When you take macronutrients (fats, carbohydrates, and proteins) through your diet, they are broken down by multiple mechanisms to convert them into energy, and ATP is the form of energy that the body utilizes at the end. ATP provides energy to the body by hydrolyzing its phosphate group. Ultimately, adenosine triphosphate ATP is converted into adenosine diphosphate ADP.
The hydrolyzation of the phosphate group provides your body with the amount of energy it needs resulting in ADP molecules. These left-out ADP molecules are of no use. At this point, the creatine comes and changes the games.
The creatine phosphate gets attached to the ADP molecule and forms ATP again. That’s how great the role of creatine is! So, creatine monohydrate helps the body improve the formation of ATP by quick fixation of the phosphate group to it.
Clinical Studies and Creatine Monohydrate
Several clinical studies have been done to prove the health benefits of creatine. That’s why the literature has immense support for the supplemental creatine monohydrate. They have shown the beneficial effects of creatine in athletic and exercise improvements, such as muscle strength, post-exercise quick healing, improved muscles contraction, and increased intramuscular creatine concentrations.
Creatine monohydrate improves cognitive functions in addition to providing athletic benefits. Studies have shown creatine monohydrate to be helpful in certain neurodegenerative diseases such as Parkinson’s disease, muscular dystrophy, and Huntington’s disease. The improved cognitive processes improve coordination among the body’s muscles and overall enhanced performance.
Multiple studies have shown the benefits of creatine phosphate in sportspersons. The physical activity sportspeople perform demands an elevated energy level compared to others. And creatine provides high-intensity exercising capabilities leading to greater training adaptations.
Sports Performance and Creatine Monohydrate
95% of creatine produced by the body itself and taken from dietary sources get stored in the body’s skeletal muscles. The improved storage of creatine improves the contracting ability of muscles.
Creatine storage in muscles improves muscle healing after an injury. The post-injury phase gets smoother with the presence of enough creatine. When the body requires extra energy, creatine plays its role during the sudden bursts of activity. Creatine is a stamina booster, and it plays a vital role in improving lean body mass.
Creatine performs well in anaerobic conditions, with immense benefits for athletic and exercise persons. But apart from these benefits, it also plays an amazing role in other health conditions, such as heart health.
Surprising Benefits of Creatine Monohydrate Beyond Sports Performance
Creatine monohydrate helps improve sportspeople’s muscle performance and helps rejuvenate the lean body mass. The following are the functions of creatine in the body other than sports performance.
Parkinson’s Disease and Creatine
In Parkinson’s disease, dopamine levels (a neurotransmitter) reduce. The drastic reduction in dopamine levels causes severe issues like cell death and other serious symptoms, including tremors and muscles and speech impairment. 90% of problems related to Parkinson’s disease can be prevented by creatine.
Diabetes and Creatine
Creatine is linked with maintaining blood glucose levels by enhancing the functions of the blood glucose transporter type-4 (GLUT-4). This transporter helps the body take glucose from the bloodstream to the muscles.
Brain and Creatine
The brain requires most of the ATPs to function well. Supplements of creatine increase phosphocreatine which ultimately increases ATPs production by improving mitochondrial functions and dopamine levels.
Fatigue and Creatine
As creatine strengthens the muscles, it ultimately helps you work more and get tired lesser. Creatine intake has been linked with improved sleep and tiredness. Creatinine also reduces fatigue in athletes, making them perform better and faster.
Creatine Dosage Suggestions
The athletes and fitness strugglers can take creatine in the maximum amount. They can take it in two phases: the loading and maintenance phases.
Loading Phase:
To maximize creatine uptake, take a total of 20 grams per day, split into 4 servings of 5 grams each. This loading phase typically lasts 7 days.
Maintenance:
- After the loading phase, switch to a daily dose of 5 grams for 4 to 6 weeks.
Important Considerations:
- For people with a sedentary lifestyle, creatine supplementation may cause side effects like water retention and weight gain.
- Stop taking creatine immediately if you experience any allergic reactions, lethargy, seizures, or dizziness.
- Always take creatine supplements with meals, not on an empty stomach.
Final Takeaway:
Creatine supplementation offers numerous benefits, but it’s crucial to be aware of potential side effects. If you experience any unusual symptoms after starting creatine, discontinue use immediately. Remember, creatine may not be suitable for everyone, especially those with an inactive lifestyle or who might not be taking the correct dosage. For personalized guidance and to avoid any complications, consult with your doctor before starting creatine supplementation.
How You Can Help
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