Two of the things we need to do to take care of our body are to have a proper diet and exercise. But sometimes, people need to do more than just that. This is where supplements come in. These are products manufactured to help keep and improve your health and bodily functions. Supplements may contain a group of nutrients that help either one or more aspects of your health.
Creatine supplements are good examples. It is known to help in the development of muscles, especially for athletes or physically active individuals. They are sold in the form of pills and can be purchased in stores.
But what else has to be known about these products? Here are the things you need to know before taking them.
Creatine is a Natural Substance
Our body produces several substances that are helpful to us, and creatine is one of them. It is primarily produced in the liver out of specific amino acids and created in the pancreas and kidneys. It is then sent to the skeletal muscles for storage and use. The body produces about 1-2 grams of it a day.
In addition to our body’s creatine production, you can also get said substance through your diet. In other words, you can eat foods rich in creatine. Examples of these foods are red meat, seafood, and other meat products. In addition, you may add creatine supplements to your diet if you tend to be physically active or want better muscles.
Creatine is Used Primarily for Muscle Buildup and Strength
The primary purpose of creatine is to build muscle mass, and in turn, strength. This is one of the reasons why it is in demand by a specific demographic. It primarily provides energy for us to utilize our muscles for physical activities. It also helps with improving the muscles and, therefore, helps with strength and muscle recovery when doing such activities.
To be specific, the physical activities referred to as strenuous ones are exercising, bodybuilding, or physical sports. Some studies are indicating the relation of taking creatine supplements to better physical performances.
Your Creatine Intake Will Depend on Your Need and Lifestyle
One should consume the amount of creatine mostly on their diet and what they typically do in their day-to-day lives. This is because people have different needs, as well as routines they do.
So with this, if you are an athlete, a bodybuilder, or you want better muscle mass, you need an amount of creatine more than how much your body produces and how much you get from your diet.
For example, people who want to have more muscles are recommended to take about 20 grams of creatine a day for a specific limited time. Afterward, they can decrease the intake to 3-5 grams. Supplement intake is helpful for this type of situation.
On the other hand, if you do light to moderate exercise, you will do fine by taking 2.5-5 grams, which are typically the recommended doses. There is technically no limit on how much creatine you could take, but it is better to take the recommended dose as taking too much might be a waste of product and money. If you are unsure of how much creatine you have to take, it is better to consult your doctor.
There are Two Main Forms of Creatine Products
You can get creatine supplements in two forms: pills and powder.
Creatine Pills
Creatine pills are simply creatine packed in a capsule. Depending on the product, these pills will have varying amounts of creatine which you may take daily, which are typically 750 milligrams for capsules and 1 gram for tablets. It is recommended that they are taken before or after your workout rather than long before or after the workout for best results.
They are easy to use and are easy to bring, especially when you do outdoor activities such as going to the gym. Some pills are swallowed, and pills are chewable, depending on your preference. You can look up the internet or ask a physician for the best creatine pills.
Creatine Powders
Creatine powders are another popular type of creatine product. It is a creatine supplement in powder form that you can mix with water and then drink. Like creatine pills, it is best to drink it right before or after a workout for the best effects. The grams of how much you have to drink daily will depend on the serving suggestion. You could also ask your doctor for further guidance.
Powders are a highly recommended creatine supplement as they are easily absorbed into the body and can do what it does faster than pills, which may take a while to do so. Powders may also come as either flavored or unflavored.
For those who don’t want to take powdered creatine, there’s always liquid creatine. Which is not only easier to take, but it gets the job done quicker too!
Liquid creatine supplements are made by taking the powder form of creatine and dissolving it in water. The result is an organic, naturally occurring liquid that can be applied topically or orally.
One of the biggest concerns with creatine supplements is their potential to be contaminated with harmful compounds. Liquid creatine supplements eliminate this concern entirely, as they’re free from the harmful additives found in other forms.
Still, liquid forms of creatine supplements should only be taken as directed by a doctor or other medical professional, as there is still some risk of side effects associated with their use.
To Wrap It Up
Creatine is an essential part of our body that helps with strength, muscle buildup, and recovery from physical activities. While our bodies can naturally produce it, it may not be enough for some who regularly perform strenuous exercises. Creatine supplements can help with that, but make sure you know the suitable dosage just for you. Additionally, it would be best to consume these with proper diet and exercise for best results.
