The search for the best creatine supplement has taken a different form as more and more people are now looking to build muscles with supplements. It is fair to say that creatine supplements can be very effective in helping you stimulate your muscle growth. These supplements will help you enhance your workout sessions which automatically translates to better muscle growth.
But before you start consuming creatine supplements, it is imperative you know everything about this nutrient and its role in your body. Either way, it is always better to keep oneself informed about the food and nutrients they put inside their body. With that said, here is a simple guide to creatine to help you enhance your muscle growth.
What Exactly Is Creatine?
Creatine is basically a combination of three amino acids: methionine, arginine, and glycine. One can trace the involvement of creatine in many different parts processes within the body. For instance, it is not very difficult to find creatine in your kidneys, skeletal muscles, brain, and even heart.
Muscles store over 95% of the creatine in your body, but there is a limit on the amount of creatine your body can store. Also, this limit increases with time as your muscles grow. For instance, an average human weight of about 70kg can store only about 120g of creatine.
Besides supplementation, your livers are the only kitchen that can produce creatine. The complex process combines amino acids such as arginine and glycine, further forming guanidinoacetate. This then finally methylated effectively, resulting in forming creatine.
Lack of creatine in your body can result in adverse complications such as mental degradation and muscle disorders. Also, producing creatine is not an easy undertaking for your body, and supplementation suppresses the intrinsic creation of creatine. This consequently benefits the body as it no longer needs to spend resources and energy to create creatine.
What Are The Common Sources Of Creatine?
One can get creatine from both food and supplements. In most cases, food items rich in protein are also rich in creatine. For instance, 1kg of uncooked beef can provide you with 4.75 – 5.51 grams of creatine. Similarly, 1 kg of uncooked pork heart can give you 1.5 grams of creatine.
An important thing you ought to know about your creatine consumption is this nutrient accumulates in humans as in animals. As a result, creatine is always higher in organs such as the heart and muscles. Besides that, you can find a negligible concentration of creatine in blood, milk without water, and even breast milk.
But dairy products are not a great source of creatine, so it is better to rely on meat instead. According to experts, you must consume at least 2 grams of creatine every day. But the standard dosage is 5 grams per day, so you need not bother with creatine supplements to that extent.
What Are The Benefits Of Creatine Consumption?
The primary function of creatine in your body is to produce energy for the muscle cells. But besides that, there are many other positive impacts of creatine on the human body. Some of those prevalent benefits of creatine include:
Increasing Muscle Mass:
This is probably the most well-known benefit of creatine. Since creatine helps increase the formation of muscle cells, it automatically results in increased muscle mass. In addition, creatine also promotes protein production, which is needed to form the muscle fibers and increase insulin levels to promote mass growth. You can even consume creatine powder supplements to increase water content in your muscles, which will increase the volume of muscle.
Reducing Dizziness And Fatigue:
Another benefit of creatine in your body is the reduction of fatigue and dizziness. In most cases, these adverse implications result from brain injuries, and creatine is the ideal nutrient to counter such adversities. This is also the reason you will find many athletes consuming creatine supplements to reduce fatigue and increase energy levels in the body. Even if you are doing any high-intensity exercise, the best creatine can be an excellent candidate to replenish your energy levels.
Lowering Blood Pressure And Increasing The Production Of Glycogen:
Creatine is also known for promoting glycogen production in the body. Glycogen is essential in keeping your muscles energized, so you do not succumb to fatigue. The continuous use of creatine before or after a workout can be very useful in energizing your muscles. Additionally, people suffering from high blood pressure can also benefit from creatine consumption as it increases the function of glucose transporter type 4. Therefore, if you are someone suffering from the adversities of high blood pressure, make sure to add more creatine to your diet.
Final Thoughts
This is more or less what you need to know about creatine and its role in your body. Besides that, inquire about the creatine side effects before you start increasing its consumption. It is better if you consult your physician before increasing your creatine consumption. Read More Fitness article
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