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What is Creatine Monohydrate? And How Does It Affect Your Body?

Creatine powder filling in a shaker

What is creatine powder?

Creatine is a natural source of energy to improve strength and increase lean muscle mass. Most of the creatine is stored in the body especially in the skeletal muscle and is used throughout physical activity. Creatine assists in maintaining a continuous supply of energy to working muscles. Heart, brain and other tissues also contain some amount of creatine.

Milk, red meat and seafood are also known to have creatine. In a normal omnivorous /carnivorous diet, you get one to two grams/day of creatine if you are non-vegetarian. And if you are vegetarians, you may consume less creatine per day. It simply does not mean that if you are vegetarian, you have creatine deficit. Our body produces creatine naturally. Hence, if you are maintaining a healthy lifestyle and not doing any heavy workout, you do not need to consume creatine powder from any external source. There are various types of creatine powder such as Creatine Monohydrate, Creatine Ethyl Ester and Creatine Hydrochloride or Creatine HCL. However, in this article we are only focusing on Creatine Monohydrate.

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How does it work?

Creatine increases the body’s capability to produce energy fast. Creatine is already present in our body and helps fuel our muscles, this is one of the reasons some people consume this supplement to boost their performance in the gym.

The use of creatine is very straightforward: If you’re capable to lift more weight during your workout in the gym, you’re able to generate more of the muscle fiber tears that your body can then repair and rebuild bigger and stronger after your daily workout.

It’s effect on your body

Taking creatine is going to give you weight gain. And if this is not happening, it probably means that you are not drinking enough water. You need to make sure that you’re well-hydrated when you’re consuming creatine supplements. 

Research shows that taking this supplement may:

  • Enhance exercise performance.
  • Assist in faster recovery after workout.
  • Reduce the severity of injury.
  • Growth in your fat-free muscle mass during exercise.

Because vegetarians have lower intramuscular creatine storage, they may get good result from consuming the supplements. However, it can take some extra time to build muscle mass.

There are studies which show that users experience fewer incidences of cramping, heat illness/dehydration, muscle tightness, muscle strains/pulls, non-contact injuries and total injuries/missed practices than that not consuming creatine powder. The effects appear to be continued over time.

How to take creatine monohydrate?

There are multiple ways one can consume creatine monohydrate powder. It comes in various flavour as well as unflavored. Generally to prepare one serving, 250-300 ml chilled water or your favorite beverage in a shaker and app 1 scoop (approx.. 3g) creatine. If you are taking flavoured creatine monohydrate then you do not need to take this with any other flavour beverage. You can easily mix creatine with any other beverage if create is unflavored. There are lot of best creatine monohydrate in India one can choose form.

Summary

Creatine monohydrate is very useful for those who need short bursts of speed or increased muscle strength, such as sprinters and weight lifters.

May be creatine monohydrate is not everyone’s requirement; however you can consume this supplement if you do workout daily. It is also important that you follow the guidelines properly and do not consume in excess quantity.

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