Creatine – benefits of supplementation

Are you training, but not noticing strength gains and increased performance?
Are you unable to complete your entire workout due to low body endurance?
Your muscles do not recover as quickly as you expect?
Or maybe you are eating properly and training hard fighting for each additional gram of muscle mass, but the results are still lacking?
You certainly need support, and creatine can be it.
What is it and what are the benefits of supplementation with this ingredient?

Creatine – an ingredient produced in the human body

Creatine is made up of proteins found in every human body – it is produced in the pancreas and liver and is part of skeletal muscle.
Creatine can also be supplied by eating meals rich in this ingredient, such as fish, beef and pork, but this method of supplementation may not work in the way we want, as there will simply be too little of it.
There are creatine supplements on the market that can be taken orally, such as capsules or powder to be dissolved in water.

Benefits of supplementation

We already know what it is, but what actual benefits can be highlighted by including creatine in your daily diet?
A large amount of creatine in the muscles influences protein synthesis, thus having an anabolic and anti-catabolic effect.
As a result, it helps you train more effectively, and thus  gain muscle mass in a shorter period of time, it also improves the body’s recovery capabilities and affects greater efficiency.
During training, creatine releases stores of stored energy.
The main benefit of creatine supplementation is to enhance the effects of training and diet.
As a result, the goals you are striving for will be easier to achieve in a shorter period of time than when following a diet and training plan alone.
In addition, taking creatine, thanks to the fact that it influences muscle strength and endurance, makes it possible to increase an athlete’s capabilities during exercise – this allows you to do longer and harder workouts, which will further translate into bodybuilding effects.

What effects does creatine have

Creatine does not work directly on muscle growth, but the fact that it allows for longer and harder strength activity means that its supplementation can indirectly influence the increase of dry muscle mass.  It is worth noting that the energy induced by creatine supplementation is released at the very beginning of training.
This can be an advantage when practicing short-distance running, weightlifting, bodybuilding or combat sports.  The effect of taking creatine in supplement form can also be to increase the body’s fatigue resistance.

Are there contraindications to using creatine?

Athletes and bodybuilders are sure to appreciate the fact that taking creatine does not interfere with protein supplements, and both supplements can be used simultaneously.
What’s more, reaching for protein and creatine on the same day can help achieve even better performance and muscle mass gains.

As creatine occurs naturally in the human body, it is unlikely that there are no contraindications to its use, nevertheless it is worth referring to a doctor to see if taking creatine will be safe in our case.
In addition, when taking larger doses of this ingredient, you have to reckon with the fact that it can lead to adverse effects, namely muscle cramps, dehydration or stomach problems.
It’s also worth remembering that alcohol has a negative effect on creatine, as it reduces protein synthesis and flushes water out of the body.

Dosage

The choice of  time of day and dosage amount depends on what kind of action and results we expect from creatine supplementation.
It is worth suggesting the manufacturer’s recommendations or consulting a personal trainer.   Supplementation of this ingredient does not have to be limited to workout days only, as during recovery on a non-workout day creatine will help muscles recover faster.