Buffed-up gym-goers: It’s the most common image that pops in the head when supplements are mentioned. Whether it’s about nutritional aid or performance enhancement, fitness enthusiasts have a variety of reasons to add it to their diet. However, there still exists a divide in analysing the utility of muscle-building nutrients like creatine monohydrate.
So if you were so far perplexed about what the nutrient is and how it impacts your fitness journey, you’d find your answers today!
What Is Creatine?
Creatine is a part of the guanidine phosphagen family, which is a non-protein amino acid compound. As such, you might have considered the nutrient availability in only market-based supplements. But, guess what!? It’s a naturally occurring compound readily available in your edibles like red meat and seafood.
Your kidney and liver absorb the amino acids to convert them into creatine, which further transforms into creatine as cellular energy. The majority of creatine you consume supplements your skeletal muscle health. The total creatine pool in the entire human body is about 120 -160 millimoles per kilogram. And since the body degrades every 1-2% creatine into creatinine, you need to replenish your growing physique with 1-3% of the nutrient daily.
What Are the Supplementation Requirements With Creatine?
When you consume 1-2% of creatine daily, your muscle will store about 60-80% of it. Hence, your diet can compensate for most of your nutrient requirements. However, on average, you will need to supplement your nutrients with at least 20-40% for basic muscle maintenance.
Now when you’re working out to bulk up, you need more than the average daily consumption. According to the experts, you must ingest approx 5g of creatine monohydrate considering 0.3g/kg of body weight. On top of this, if you’re one of the vegetarians, your body will require a proportionately higher share of the micronutrient.
What Are the Scientific Benefits of Creatine?
The popularity of creatine, one of the healthiest dietary supplements, is backed by scientific studies. As such, you can gain a variety of benefits while notching up your fitness game, like:
- Optimum creatine concentration help with enhancing your exercise performance as well as training adaptation ability.
- Not only will you be able to immerse completely in your high-intensity training routine, but you will also tolerate heavier weights than before.
- The nutrient also boosts your post-exercise recovery speed with higher glycogen retention.
- It reduces the chances of muscle injury, dehydration and cramping.
- Due to the presence of osmotic properties, creatine helps athletes retain water and perform more efficiently in the heat.
- Creatine is also an excellent supplement to combat the onset of neurodegenerative diseases like Parkinson’s etc.
- Other than being a fantastic workout supplementation, it aids in reducing the age-related impact on your body and skin.
- Lower cholesterol, reduced liver fat accumulation, enhanced glycemic control, and also increase health status through regular supplementation.
- In some cases, creatine has enhanced cognitive function and served as an anti-depressant.
From adding on to your fuel reserves to enhancing your cognitive function, creatine monohydrate has the capacity to increase your workout potential multifold. It’s even more impressive that the nutrient can even combat the growth of cancerous tumours with regular intake. So, do you want to know the final tip? Consume your creatine with carbohydrates to receive the maximum benefits it can offer!