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Top 05 Benefits Of Creatine Supplement
Creatine who is known worldwide for his name and work. It is the only supplement that has been studied more than 300 times. Creatine is a very popular supplement worldwide due to its properties and function. Creatine is a natural substance that is naturally produced in our body. Creatine is naturally produced in our kidneys, liver, pancreas.
Creatine increases and promotes the production of ATP cells in our body. As you all know ATP stands for Adinocine Tri-phosphate and is a main source of energy. This means that the more creatine you take, the more ATP levels will increase in your body. The higher the ATP level within the body, the more energy is produced within the body, thus proving that creatine significantly improves our body’s overall performance. And people who eat non-veg also get enough creatine from natural foods like fish and chicken.
Creatine is found in a variety of foods. Creatine is a supplement that increases energy intake and energy levels in our body. Creatine use is common among people who work hard, such as those who exercise and perform sports. As the Olympic Committee and NCAA athletes use creatine to improve their performance. Remember that no supplement is designed to treat or prevent any disease. No! Creatine is used to optimize athletic performance. And creatine is used to improve the following various problems in our body.
For Example:
•Muscle and bone loss
•old age
•Heart diseases
•Fatigue
•Management of diabetes
Benefits of creatine supplement:
- Increase in strength
- Increase in Lean Muscle Mass
- Better Brain Function
- Regulate Blood Sugar
- Beneficial for the elderly
Increase in strength
As you know that taking Creatine increases the level of ATP in our body. An increase in ATP leads to an increase in energy in the body. So, obviously, when the energy in your body is more than your body needs and your work needs, then you will have double the strength to work out. For example, you go to your gym and lift 100 kg and perform four repetitions. But if you use Keratin as a supplement for two to three weeks in your daily diet routine.
So by lifting the same 100 kg weight, you will be able to perform six to eight repetitions easily. Because by using creatine in your daily routine, you get double the strength inside you, due to which you can lift so much weight easily. So it showed that if you use Creatine as a supplement in your diet for two to three weeks. You’ll start to see significant growth and significant strength in your body.
Increase in Lean Muscle Mass
Taking quarantine causes excess water to be held in the muscles of the colon. Which increases the volume of your muscles. This is the short-term benefit of taking creatine. But if you are using creatine for a long time, it increases the strength level within you. Your exercise performance also becomes better than before. So the biggest benefit you get from this is that your muscles start to grow significantly because of this whole process.
Better Brain Function
Creatine also plays an important role in improving brain function. What happens is that when you use creatine, it increases the level of ATP in your body. As a result, your burn functioning is strengthened. And you start doing things better than before. For example, Clarity of Thoughts and Mental Focus etc.
Regulate Blood Sugar
As you mentioned earlier, creatine is the only supplement that has been studied more than three hundred times. Many studies have found that creatine can control your blood sugar levels. Creatine is also very useful for those suffering from diabetes. Especially when used during exercise.
Beneficial for the elderly
As we all know that creatine plays a very important role in increasing the energy levels in our body. Especially when we are getting older and we are heading towards old age. As we age, our body becomes weaker. Rather like muscle weakness and loss of volume etc. Using creatine increases muscle strength in older people. Creatine is very beneficial for older people. Because older people who use creatine in their daily routine, it makes their body perform even better than before. By which they can perform their daily tasks very easily. The use of creatine also strengthens the bones of the elderly, which makes them physically strong.
Which is the best form of creatine supplement?
As we all know that creatine is a popular supplement and we also know very well that there are many types of creatine available in the market. And they are as follows:
- Micronized creatine
- Creatine ethyl ester
- Creatine monohydrate
- Creatine nitrate
- Buffered creatine
- Creatine HCL
These are all forms of creatine that are available in the market. But the form of creatine we would prefer is micronized creatine. Because it is the best form of creatine to use. Because 99 percent of it gets absorbed in your body. It is also found to be a little cheaper than other creatines. And this creatine is very easily available in the market. This form of creatine has been the most researched. According to scientific research, this creatine is the most effective and safest creatine among all other creatines. Apart from this, you can also supplement the amount of creatine in your body by eating natural foods.
Foods to get creatine supplement naturally
•Beef, Goat Meat and Chicken
•Salmon fish Trout fish and cod fish
•Various milk products
How and when should I take creatine?
Before using a creatine supplement, always make sure that the supplement you are using is right for your health. And check with a good doctor to make sure. Always use creatine supplements as directed by your doctor. Creatine can sometimes have side effects. But most scientific research shows that creatine is safe for many people. As an extra precaution, always consult a healthcare practitioner before using creatine. Especially those who suffer from kidney problems, they must consult a good health practitioner before using creatine and then use creatine.
Top 03 best ways to use creatine
To me, there are two best ways to use creatine. According to which up creatine can be used.
- 1)Loading Phase
- 2)No Loading Phase
- 3)cycling phase
Loading Phase
First, let’s talk about the loading phase. What happens in the loading phase is that you have to take 20 grams of creatine in your diet routine for six days. And then slowly after six days you start taking the normal dose of three to five grams. This kind of use of creatine makes your strands rich with creatine.
No Loading Phase
Now let’s talk about no loading. What happens in no loading is that you don’t need 20 grams of creatine in your daily diet. In this you can take 3 to 5 grams per day from the beginning. By the way, you will benefit from both methods. But we would prefer you to follow the no loading method. That is, you can use three to five grams of Cretin per day for a long time. No loading phase can also be called up maintenance phase.
Cycling phase
Also, most people use creatine in the cycling phase. What happens in this? Most people use creatine intermittently, meaning they use creatine in a routine of using keratin for a few months. Take and then stop using creatine for a few months and take a break. And then start again after that break. This is the cycling phase of using creatine. But according to scientific research, continuous use of creatine over cycling phases is generally considered better.
Now we will discuss about when to take creatine? Those who follow the loading regimen will take 20 grams divided into three to four doses a day. And those who will do the no-loading method should take three to four grams post-workout, then they will get better results.
Scientific researches about creatine
Some scientific research proves that you can take up-creatin at any time of the day if you are using it consistently in your daily routine. But if you use Keratin N daily after your workout, it may be more beneficial than taking it any other time of day in your daily routine.
Because after exercise, our muscles absorb nutrients better. If you use creatine after exercise with a meal that contains carbohydrates and protein, you can get double the benefits of using creatine in this way.
Who benefits the most from creatine?
The two most important things about using creatine are who does creatine benefit the most and who should not take creatine. Let’s talk about it.
First of all, who benefits creatine the most, people who are vegetarians will benefit the most from creatine. Because by not eating non-veg, the level of creatine in their body remains low. Therefore, taking creatine supplements may be more beneficial for vegetarians. Taking a creatine supplement increases the energy levels of vegetarian. This makes it easier for them to lift more weights and get a better workout. Consuming creatine can be very beneficial for vegetarians as it promotes muscle growth.
who should not take creatine?
Now let’s talk about who should not take creatine!!
People who participate in weight-restricted sports should not use creatine, such as MMA, tracking, etc. Because they have an initial water retention due to taking creatine. Due to which they may gain weight. Also, people who are already using any supplements should definitely consult a doctor before using creatine.
About Author
I’m Ayesha Iqbal, a student studying MBBS at Services Institute of Medical Sciences (SIMS) Lahore. I write about health for “GenZ Cares” because they care a lot about young people staying healthy. I do research and try new things to learn more about how to keep everyone feeling good. My articles focus on topics like nutrition, exercise, mental well-being, and ways to lead a healthier lifestyle. Through my writing, I aim to share valuable insights and practical tips that can make a positive difference in people’s lives.
Reviewed By
This article is reviewed by “NASHIT ALIYAN”, a certified Surgical Technologist from Government College University Faisalabad under section 2017-2021. I am 17A medical officer as well as Strategic and financial planning expert and Proficient in surgical field. Me and my team use the latest technology to perform complex surgical procedures. I recommend to “GenZ Cares” because they are really hardworking in their work and care a lot about youth to staying healthy.
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