what is creatine

Creatine : Meaning, types and doses

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What is Creatine?

Creatine is found naturally in our muscle cells. It helps our muscles to produce energy during heavy lifting or high-intensity exercise. Our bodies also produce creatine. It is also founded in high protein foods like fish and red meat. Many people in the gym use creatine as a supplement to build a muscle mass at their beginning level. Creatine is used at an advanced level to increase muscle strength and improve exercise performance. Creatine is mostly used by athletes and bodybuilders to enhance strength and improve exercise performance.

Best type of Creatine

Creatine is available in different forms. Creatine Monohydrate, Creatine Ethyl Ester, Creatine Malate, Buffered Creatine are some types of creatine. Now the question is, which type of creatine is the best? Creatine Monohydrate is a normal form and most used type of creatine. Creatine Monohydrate is most trusted and used by athletes and bodybuilders as it is a 100% micronized and pure form of creatine.

How and when to take it?

Creatine Monohydrate

Creatine Monohydrate is 100% micronized. It cannot mix in fat. 5 grams of creatine monohydrate is mixed with 75 grams of glucose and 300 ml water and is consumed after workout.

Other forms of creatine

Other forms of creatine like creatine ethyl ester, malate and buffered can mix in fat. There is no need of glucose for these creatine types. 3 grams of creatine is mixed with 500 ml water and is consumed after workout.

It is also suggested to take creatine on empty stomach in the morning. But loading creatine on empty stomach can cause some stomach issues. So, it is better to take creatine along with some fast absorb carbohydrate after workout.

Who can load creatine?

Not everyone needs to load creatine, specially beginners. At beginning level of workout, you need to focus on your form and technique and basic nutrition (macro nutrients such as protein, carbs, fats and micro nutrients such as multivitamins and minerals) to improve muscle mass and strength. Once you reach to advanced level and are not able to push your limits, this is a time to load creatine to enhance muscle strength and improve workout performance.

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