Know the Ingredient: Creatine and Creatine Monohydrate
What Is Creatine?
Creatineis a compound in the body that provides support for immediate energy production during exercise. It helps muscles make and circulate adenosine triphosphate (ATP), the energy fuel for quick intense activity of short duration, like lifting weights or sprinting.
Creatine is manufactured naturally by the liver from the amino acids arginine, glycine and methionine. It can be consumed in meat, fish, eggs and dairy. Creatine is mostly found in the muscles, but some is also stored in the heart, brain and other areas. Creatine is effective in both men and women.
Benefits of Creatine:
- Creatine plays an important role in muscle protein synthesis.
- Creatine provides support for immediate energy production during exercise.
- Creatine helps to promote cellular hydration.
Greater than 500 research studies have evaluated the effects of creatine supplementation on muscle physiology and/or exercise capacity. Clinical study results have revealed that creatine supplements:
- May improve athletes’ vertical jumps, weight lifting abilities, sprint times in running and swimming up to 100 meters and in cycling bouts of 6-30 seconds.
- May increase muscle strength when used in conjunction with resistance training.
- May result in increases in muscle mass when used in conjunction with resistance training.
- Have enhanced ergogenic effects when combined with the non-essential amino acid glutamine.
- May increase exercise capacity in the heat as it causes the body to retain water.
A Common Misconception:
A common misconception is that creatine is used for “bulking.” It is primarily used for muscular energy, which supports power, strength and stamina. Creatine can be used in conjunction with extra calories and resistance training to build muscle, but creatine alone has no calories and does not build muscle directly.
Creatine Monohydrate is the active compound of Creatine
Creatine monohydrate is creatine attached to a water molecule. This form of creatineis often taken with fast digesting carbohydrates like drinks that contain sugar.
Besides creatine monohydrate, there are several popular forms of supplemental creatine available. Examples include PEG-creatine (creatine hydrochloride), creatine ethyl ester and creatine alpha ketoglutarate (AKG). These are all creatine attached to other molecules. They are designed to increase the efficiency of creatine metabolism or absorption.
Supplementing Creatine should be done under qualified sports nutritionist supervision, whenever you buy any creatine monohydrate supplement – make sure to understand its detail and whether it is beneficial for you or not.