Creatine is a steroid, do not consume it! It is a misinterpretation as creatine is not a steroid. It is one of the safest and beneficial supplements with no adverse side effects.
Creatine is a form of amino acid that derives from methionine, arginine, and glycine. All these nutrients, including creatine, are produced in your body daily. It is present naturally in your muscle cells and helps your muscles to produce energy for workouts. Almost 95 percent of creatine is stored in your skeletal muscles. And the creatine supplement you consume will also get absorbed by skeletal muscles only.
Do not worry if you are not aware of when to consume creatine and at what time and its amount. This article will help you out with all the doubts you have in your mind.
As now you know, creatine is made in your body’s cells every day. And other than in human beings, creatine is found in animals’ muscles. Therefore, it becomes impossible for vegetarians to fulfill the daily requirement of creatine. And other than taking creatine powder, the only way is to eat beef, fish, and chicken.
But there is nothing to worry about! As creatine supplement powder is here to fulfill the creatine need in vegans. The powdered creatine available in the market is synthesized from sarcosine and cyanamide. Therefore, it doesn’t contain any animal by-products.
Creatine as a powdered supplement comes in many different forms, namely,
- Creatine citrate
- Creatine ethyl ester
- Creatine HCL
- Creatine monohydrate
- Buffered creatine
- Liquid creatine
- Creatine magnesium chelate
But, the best form of creatine that is the most beneficial and safe for the body is creatine monohydrate, as it is 90 percent pure creatine by weight. It is less processed compared to other forms of creatine. And in comparison to others, creatine monohydrate increases more of the water content in the muscle cells.
How much creatine should you consume in a day?
Mostly, people consume creatine for the fast generation of ATP-adenosine triphosphate to increase energy for athletic performance. But, you can also eat it for regular workouts or if your body lacks enough creatine requirements. What should be the dosage?
If you are a beginner and want a rapid result, you can have 20 grams of creatine dosage per day for at least a week. And then, you can switch to the usual dosage of 3 to 5 grams of creatine that people consume for a maintenance protocol.
People with muscular bodies prefer consuming 10 to 20 grams of creatine supplement powder per day for months and years. And it doesn’t cause any harm to them and does not show any side effects. As we get older, our muscles become rigid and lose tone. Therefore, consuming creatine at an older age may increase lean body mass, and for children, high doses may also work for improved brain functionality. It is completely safe for old age people and children also. Even creatine is safe for pregnant women as it safely passes through the placenta to the baby. It has been said that creatine to the infant protects it from any internal injury in the mother’s womb or at the time of childbirth.
When to consume creatine?
You must consistently consume creatine to keep your muscles saturated. 3 to 5 grams of creatine powder will saturate muscle in 4 weeks, and if you consume 20 grams a day, it will show the results within a week. But what is the right time to take it? The best time to take creatine is post-workout. There is no harm in consuming it before a workout or at breakfast, but it is the most effective after a workout.
You can have a scoop of creatine with around 45 to 50 grams of carbs and 50 grams of protein to see the best results. Also, it would be best if you take it in small quantities at different times of the day. For example, if you take 20 grams a day, divide it into 5 grams each into four doses.
Advice: Do not consume creatine supplement powder on an empty stomach as it can cause stomach crampings because of gastric distress. Try to save creatine consumption for meals.
Is there any side effect of a high dosage of creatine?
There are no side effects of light or high creatine dosage as it is a natural supplement required by your muscles. But, the response to its intake may differ in people based on responders in them. A person with fast-twitch fibers will positively respond to creatine, but another with slow-twitch fibers may give a poor response.
What is twitch? It is the contraction of muscles. A slow one is long-lasting energy, but a fast one is sudden bursts of energy. Therefore, feel free to consume creatine at any time of the day at any age number. And as said before, do not consume a high dose of creatine at a time as it may cause diarrhea. And try to stay hydrated when you are on a creatine loading protocol because your body retains water as the creatine attracts water.
What are the benefits of taking creatine every day?
Creatine is beneficial to include in your daily diet and even for a longer period. As you know, its consumption saturates the muscle. But, it also has many more benefits to do with your body. Some of the benefits of creatine are as follows,
- Creatine produces energy, especially in your muscles, to let you perform harder.
- It improves glycogen synthesis in your muscles.
- It also improves your anaerobic capacity.
- Creatine will help you build muscles and increase muscle endurance.
- It will provide faster recovery of the tears caused by workouts.
- Creatine keeps the brain’s functions and cognition healthy.
- It increases lean body mass.
- It may provide you with strength.
Note: When you consume creatine powder or any other creatine supplement, the water level increases in your muscle cells as the creatine attracts water and increases your weight, mainly in the muscles. And because of this, you may see weight gain. But, it is not fat. It’s just the heaviness of the increased water level in your body.
1. Can a high dosage of creatine get harmful to kidneys?
No, creatine is not dangerous and does not affect your kidneys’ healthy function. But, it may not suit people already having kidney disorders. Therefore, kidney patients must consider consulting a doctor before using such supplements.
2. Is creatine good for dogs?
Yes, but not always. Different breeds of dogs’ bodies react differently to creatine supplements. Mostly, dogs are given creatine supplements to increase activeness in them and build stronger muscles. If your dog is undergoing any medications, creatine may affect your dog negatively by reacting with the medicines. Therefore you must consult a veteran before changing the diet of your dog pet.
3. What combinations can you make when consuming creatine?
Caffeine with creatine is regarded as safe, and it increases energy, strength, power, and muscle mass. And creatine with water is considered the best combination because it becomes essential to stay hydrated when you consume creatine. And a combination with insulin doesn’t affect insulin sensitivity but improves glucose tolerance.
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Creatine is a form of amino acid produced in your body. People consume creatine supplements because of creatine deficiency or for muscle building. It provides energy to perform harder and increases the lean body mass.
You can take creatine doses at any time of the day. But, to experience the best results, you must consume it post-workout. You can have 20 grams per day for a week and then switch to 3 to 5 grams per day. There is no harm in consuming a high dosage of it for a long time. Creatine is safe, healthy, and vegan-friendly. Remember not to take it on an empty stomach to avoid gastric distress and diarrhea.
We hope you found this article helpful and got the answers to your questions. Do not forget to share your experience reading this article in the comment section below.