Creatine is one of the best and safest supplements which creates a significant impact on exercise performance and muscle development.
It is a naturally occurring substance that is essential for the rapid regeneration of adenosine triphosphate (ATP), which fuels muscular contractions during high-intensity activities.
It is mainly used by sports people and bodybuilders that improves power, performance and strength in your body.
What is Creatine?
Creatine is a naturally occurring compound in the human body and also it is found in certain foods like fish and meat.
It contains three amino acids like glycine, methionine and arginine that play an important role in energy metabolism.
It mainly helps in the production of adenosine triphosphate, which is the primary energy of cells.
Supplements like creatine monohydrate used by many athletes and individuals help to increase strength, muscle growth and improve exercise performance.
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Creatine Before and After – Health Benefits
Here are the health benefits of taking creatine before and after.
Before Taking Creatine Supplements
Here are the benefits,
1. Baseline Energy Levels
The body naturally produces creatine and everyone has a baseline level of creatine in their muscles, which helps them produce energy during short bursts of exercise.
2. Normal Muscle Function
Creatine is needed for the regeneration of adenosine triphosphate (ATP), an important chemical that provides cellular energy. Adequate creatine levels promote proper muscular function and energy metabolism.
After Taking Creatine Supplements
Here are the benefits,
1. Improved Exercise Performance
Creatine boosts exercise performance by enhancing the regeneration of adenosine triphosphate (ATP), the primary energy source for muscle cells. Itis stored as phosphocreatine in muscles, transfers a phosphate group to ADP during high-intensity workouts, allowing for more effective ATP replenishment.
It also helps in muscle recovery, promotes muscle cell hydration and supports increased training volume.
2. Increased Strength and Power
It boosts strength and power by supplementing the body’s immediate energy supply during intense exercise. It is stored as phosphocreatine in muscles, quickly regenerates adenosine triphosphate (ATP), which is required for muscular contractions. This enables more consistent and strong attempts during resistance training or explosive movements.
The increased training intensity supported by creatine supplementation helps in strength gains and muscle adaptation.
3. Recovery
It aids recovery by reducing muscle damage and inflammation. Its quick ATP replenishment during intense exercise may reduce oxidative stress and reduce muscle damage. Furthermore, creatine’s cell-hydrating activity may help to create a more favourable recovery environment. It promotes faster recovery between workouts by increasing the body’s ability to restore energy stores and reducing exercise-induced damage.
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Creatine Before and After – Side Effects
1. Weight Gain
Yes, creatine causes weight gain due to the increased water retention in the muscle cells. This occurs because the water it draws into muscle cells causes them to appear fuller and somewhat increases the body’s total weight. However, this weight gain is very temporary and normally goes away after creatine supplementation is discontinued or the dosage is reduced.
During the loading phase, people take high dosages of creatine, muscle cells store more water to maintain the increased levels of phosphocreatine. This increased water content in muscles creates a fuller appearance and contributes to weight gain on the scale.
2. Muscle Cramp
Creatine users may have muscle cramps from time to time. Cramping can be decreased by keeping proper electrolyte balance and staying hydrated. Drink more water and stay hydrated; this is particularly important if you’re using it.
But people who take that with proper dosage, proper electrolyte balance and proper intake of water are not affected by muscle cramps.
3. Gastrointestinal Distress
Creatine causes gastrointestinal distress to some people like bloating, cramping, discomfort and diarrhea. This is natural during the initial phase of creatine supplementation.
When you consume less amount of water while taking it you will get easily affected by gastrointestinal distress.
To minimize gastrointestinal distress you should start taking that with a lower dosage and mainly drink more amount of water.
How Many Grams of Creatine Should I Take?
Take 3 to 5 grams of creatine each day for a month to notice benefits. However, if you are in a loading phase, you can consume 20-25 grams of creatine per day for a week before returning to the usual phase and take 3-5 grams. The most important thing to remember is that if you take more creatine, you need to drink more water to stay healthy.
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