The creatine supplement will help refuel your body's low creatine phosphate stores.The body absorbs many nutrients better after a workout.If this is the case, then taking creatine with this meal will help its uptake into muscle cells. In your post-workout meal you should be eating foods that help spike your insulin. Insulin helps drive more creatine into muscle cells.There has been much discussion on when the best time to take creatine is, but I believe taking it post-workout is the most beneficial time for several reasons: Taking time off from creatine can help bring your body's equilibrium back into a state wherein taking excess creatine will be beneficial again. This mechanism may be to decrease your body's own production of creatine or to downgrade the number of receptors that admit creatine into the cell. This means that taking excess creatine for a short period of time (4-8 weeks) may temporarily increase your creatine phosphate stores, but after a while your body's feedback mechanisms will likely bring the levels back down to normal. Your body has an internal equilibrium which you can swing in your favor for a duration of time, but over time that equilibrium will eventually swing back. It is not necessary to do so, but it can help. However, by using a loading dosage of 15-25 grams per day for five days you can quickly saturate your muscle cells, then use a maintenance dosage (3-5 grams) to keep your creatine levels high. Using a small dose (5 grams), saturation will take up to 30 days, depending on the individual's lean body mass. To get the full benefit of creatine you must saturate your muscle cells with it. It is not necessary to load creatine, but it can help you see results faster. However, it must be noted that, to date, there is not one reputable study that shows creatine has any dangerous side effects. Since creatine has only been recently introduced to the market, it is hard to determine whether or not there will be long-term health effects from its use. Ciaran Fairman explains this and other common misconceptions in the article " 6 Side Effects of Creatine: Myths Debunked." While some people experience side effects like stomachaches, this is usually due to taking too much creatine at once or taking it on an empty stomach. Many studies have been done on creatine and it has been established to be a safe supplement to take. While creatine is most popular with strength athletes, it has a number of other potential effects, such as better brain performance, glucose metabolism, and bone mineral density, that make it a supplement that can benefit everybody. When muscle cells are hydrated a few things happen, the most notable being an increase in protein synthesis. Plus, when your muscles hold more water, they look bigger and more pumped up. There is another anabolic property that creatine holds and this is its ability to hydrate muscle cells. Now you have free ADP as a product from the ATP hydrolysis. Because one phosphate has been lost from the ATP, it is now called ADP (adenosine di-phosphate). When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example, muscle contraction. (ATP is even involved in creating more ATP.) ATP provides this energy by hydrolyzing a phosphate group. ATP is the energy responsible for driving almost every body process there is. When your body oxidizes carbs, protein, or fat, it is doing this process in order to produce ATP. Now here is where I'm going to lay a bit of biochemistry on you, so I'll do my best to keep it simple.ĪTP (adenosine tri-phosphate) is the body's energy source. How Does Creatine Work?Īfter creatine enters the body (or after it is produced by the body) it firsts binds with a phosphate molecule to form creatine phosphate. It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas. ![]() It is not a lab synthesized compound, it is natural. Creatine is also produced by the body and found in certain high-protein foods such as fish and red meat. No, creatine is not a steroid, it is totally different and works in a different manner.
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