Taking it one day at a time is one of the most effective ways to maintain a steady fitness routine. Before you know it, you look back and can’t help being fascinated by your progress. If you’re a fitness enthusiast, you may have contemplated taking your workouts to the next level but it’s equally important to support your body with the right amount of nutrition and supplement intake.
We all know the most common muscle-building supplement, which is protein. But another supplement that’s quickly rising in popularity is creatine – a naturally produced non-protein compound and a form of supplement that gym goers and athletes use to improve body strength and brain function. But what is this popular wellness addition? Let’s explore!
What Is Creatine?
Creatine is a component made of three amino acids – arginine, glycine and methionine. There are primarily three sources of creatine:
- A diet that’s rich in poultry, meat, seafood and dairy
- Produced naturally in our organs like kidneys, liver and pancreas
- And, the third, via supplements that can be consumed orally.
The most common form of creatine supplement (also extensively studied) is called creatine monohydrate.
How Does Creatine Work?
Creatine goes to essential parts of the body like your skeletal muscles, heart and brain. It is stored in your muscles in the form of phosphocreatine, which converts into energy. That is what makes creatine incredibly beneficial to sports performance and those who live an active lifestyle.
Benefits of Creatine
Elevates athletic/muscle performance: Proper consumption of creatine increases body mass and energy levels. A boost in energy is incredibly beneficial for high-intensity exercises or sports training that involves intermediate to advanced levels of cardio workouts and intense weight training. Even if you’re just getting started in your fitness routine, it can enhance your performance in terms of reps, form and strength.
Nykaa recommends:
Prevents injury: Intense workouts create micro-tears in the muscles which cause soreness. Although they heal over time and make the muscles stronger, they also cause dehydration, which leads to stiffness and, in some cases, injuries. A healthy amount of creatine present in skeletal muscles prevents water loss, effectively reducing injuries to muscles, nerves, tendons and joints.
Nykaa recommends:
Improves cell hydration: Hydration is crucial when you’re working out. It conditions the muscles to withstand high-intensity exercise. The fascinating thing about creatine is that it increases water retention in the muscles. This increases muscle mass and density which in turn helps you achieve a bigger, chiselled build.
Nykaa recommends:
Aids in muscle recovery: Whether a workout is low-impact, intermediate or high-impact, your body needs time to recover from it, especially your muscles. Taking rest days and consuming the recommended amount of creatine enhances post-workout recovery of the muscles, bones, tendons and ligaments.
Nykaa recommends:
Maintains bone health: Since creatine plays a vital role in improving the skeletal muscles, it also helps retain bone density and delays the process of the bones going brittle. In some cases, it also helps counteract sarcopenia, a condition where bone loses density and minerals over a period of time.
Nykaa recommends:
Increases stamina and endurance: As mentioned earlier, creatine improves energy levels as well as muscle mass. This further helps to get the most out of your workout routines. Upping the intensity of cardio intervals, lifting heavier weights and squeezing in more reps are some positive changes you can notice owing to better strength, endurance and stamina.
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When consumed mindfully, creatine can have stellar benefits on your fitness routine. However, to ensure you reap the benefits of creatine while also being safe, here are a few more important pointers to keep in mind:
- There are two phases of consuming creatine. In simple terms, the loading phase is when you consume a higher amount of creatine for a week to increase muscle mass. Once the muscles receive enough creatine, you enter the maintenance phase where you continue consuming creatine in smaller doses one-twice every few weeks to maintain muscle mass.
- Consumption of creatine goes hand-in-hand with a rigorous, intense workout or training routine. Since it’s consumed to improve muscle mass and strength, beginners need not take creatine.
- Some people don’t respond to creatine and are referred to as creatine non-responders. Such people see less muscle growth than those who see positive results. So if creatine doesn’t work for you, discontinue using it.
- If minors under the age of 18 have a slight fitness routine, it is not advisable to give them creatine. It’s best to have them follow a diet that’s a rich source of creatine.
- It’s best to always talk to a fitness trainer or a physician if you’re considering taking creatine to rule out any health clashes and know whether they align with your goals.
- Creatine, like any other supplement, should always be taken with a balanced diet to see effective results. It should not be taken in lieu of a meal.
- Some side effects of creatine may include bloating, nausea and headaches.
Now that you’ve gotten all the insight on creatine, go on and make an informed decision to fulfil your fitness goals!
