People who are interested in muscle building and improving exercise performance prefer to take supplements that help them gain muscle mass. One such class of products is creatine supplements, which help with making energy necessary for muscle building. Those with higher creatine levels can more effectively build muscles and boost exercise performance.
A healthy, nutritious diet and strength training exercises are key to building muscles safely and naturally. The addition of bulk supplements creatine, can be useful in improving the exercise muscle performance as they can help with muscle soreness. When you feel less sore with your muscles, you are more likely to increase exercise reps, exercise for longer, and this can greatly help with bulking up with the right nutrition.
What is Creatine Supplement?
Creatine is an important source of energy for your skeletal muscles. It helps contract the muscles and enables stable ATP energy production in the muscles. This helps your muscles to work more effectively, particularly when you exercise.
When you consume protein-rich foods like red meat, seafood, milk, etc, your body gets half the required amount of creatine for muscle energy. Other organs like the kidneys, pancreas, and liver produce creatine naturally to be used by the muscle and organ tissues.
If you don't get enough creatine in your diet or you work out a lot to bulk up, you can benefit from creatine supplements for muscle growth. By offering more energy to your muscles, these supplements help reduce fatigue and soreness, allowing you to exercise more efficiently.
Types of Creatine Supplements
Creatine supplements are available in different forms, like:
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Creatine monohydrate: This is the most popular type of creatine supplement and it's also the most studied supplement. Thorne creatine monohydrate supplement is highly used by top athletes.
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Creatine ethyl ester: This is another form of creatine, but its absorption is not as much as creatine monohydrate.
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Creatine hydrochloride: This type of creatine dissolves much better in water.
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Buffered creatine monohydrate: Buffered forms of creatine provide sustained energy to muscles. NOW Kre-Alkalyn Creatine contains buffered creatine and it's available in capsule form.
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Liposomal creatine: Microionized creatine monohydrate is delivered using liposomal technology for better absorption and bioavailability. One of the popular creatine supplements with liposomal creatine is from Codeage brand.
Creatine Supplement Benefits
Some of the science-backed benefits of creatine supplements are:
Increase in Muscle Mass and Strength
Creatine can help with muscle cell hydration. This can improve growth and protein synthesis. In many studies, healthy individuals who were given creatine supplements showed better strength gains.
Supports Recovery
As much as exercise, recovery is important for muscle growth. Creatine can be useful in aiding recovery as it has anti-inflammatory properties. It can protect muscle cells from damage after intense exercise. So, it can help with reducing soreness and fatigue.
Improves Sports Performance
Known to improve muscular strength and endurance, creatine can be useful in improving sports performance. Those who are weightlifting and those who want to improve performance in sports like football or tennis may benefit from taking creatine in supplement form.
Who Can Take Creatine Supplements?
Creatine is more suitable for:
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Athletes are looking to improve power and strength in sports.
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Gym goers who are working out to build muscle mass
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Older adults who need additional support to improve muscle function
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Women who want to increase lean mass and sports and exercise performance can benefit from creatine supplements for women.
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Vegans and vegetarians may not get enough creatine from their diet and the creatine supplementation can help them.
Common Myths About Creatine
There are a few myths surrounding creatine supplements:
Is Creatine a Steroid?
Even though creatine supplements for muscle growth can help with muscle building, it's not steroids. It's a legal and natural compound that is naturally produced in the body. The creatine supplements simply help your body's natural ATP production to boost muscle growth.
Does Creatine Cause Water Retention?
Creatine is a well-known osmotically active substance. In a study of resistance-trained males, creatine supplements were not associated with an increase in total body weight. So, creatine is useful in building muscles, and it doesn't automatically increase water weight.
Is Creatine Useful for Women?
Bulking up and building muscles is often associated with men, and there is a common misconception that it may not be useful for women. However, the truth is that creatine is more beneficial for women, too. Creatine supplements are found to be helpful for women in various stages of life, from menses to postmenopause. In a study involving creatine supplements for women who underwent resistance training, the higher levels of creatine helped improve performance, agility and sprinting.
Creatine vs Pre-Workout Supplement: What’s the Difference?
As creatine is useful for boosting workout performance, it makes sense to compare creatine and pre-workout supplements. Creatine supplement is meant for long-term muscular growth by improving strength and performance. It helps with your body's natural ATP production during active exercise. Some pre-workout supplements are meant to offer immediate energy boosting effects to improve endurance during workout sessions. These may contain stimulants like caffeine, and they don't assist in long-term muscle growth like creatine.
What are the Creatine Supplement Side Effects?
Creatine is a safe supplement for long-term use when you take the recommended amounts. Some of the rare side effects are bloating and mild stomach discomfort. You can reduce these side effects by ensuring that you take adequate water during the workout sessions.
How to Choose the Best Creatine Supplements?
Are you looking for top creatine supplements from the best brands? Nutriessential presents you with a featured collection of premium supplements that contain creatine in the most bioavailable forms. You can choose a suitable product based on the following factors:
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Trusted Brands: Ensure that the creatine supplement you choose is made by reputable brands in the industry. We carry products from many sports nutrition brands like Thorne, Klean Athlete, Now Sports, etc.
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Form: You can either buy creatine supplements in powder form (which is more common) and in capsule form. They can be used as a daily dietary supplement.
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Quality Assurance: Verify that the creatine monohydrate supplement you buy is made in cGMP facilities and is thoroughly tested for safety and potency. The products you find at Nutriessential don't contain unnecessary additives or fillers.
FAQs
1. Is creatine ok to take every day?
Yes, creatine supplements are generally safe to consume daily for healthy individuals. Ensure that you choose supplements that are effectively tested for safety and potency.
2. Does creatine cause hair loss?
There is no scientific evidence that links creatine supplements with hair loss.
3. Does creatine build muscle?
Creatine supplements effectively aid muscle building. It's not meant to be a standalone solution for muscle building. It's highly effective when you take creatine supplements and do regular resistance training, which stimulates protein synthesis. Remember, a healthy and protein-rich diet is also vital for effective muscle growth.
