Creatine, one of the most researched fitness supplements out there. What is it? How does it work? Should you buy it? And every other question you have. In this article, we’ll provide you with answers to all the things that you’ve been wondering. We’ll also provide you with sources that’ll provide you with creatine. It’s important to note that your body actually produces creatine on its own, and supplemental usage isn’t always necessary, however it is beneficial for certain people with specific needs which we’ll discuss.

Creatine is one of the best supplements for increasing weightlifting capabilities to help you maximise muscle growth in the gym. Its primary function is to help your muscles produce energy, sustaining your ability to lift heavy weights or perform vigorous exercise, like an intense set in the gym or throughout long-form exercise. Let’s zoom in closer on what creatine is by discussing its chemical structure and multiple functions.

What is creatine?

It’s an organic compound comprised of three different amino acids, methionine, glycine, and arginine. Its primary function is to ensure your muscles are being constantly supplied with energy throughout heavy weightlifting or high intensity exercise. Below is the structural formula of creatine.

How does creatine work?

It acts by converting ADP (adenosine diphosphate) into ATP (adenosine triphosphate) through the donation of a phosphate group. The recycled ATP is then donated to muscle and brain tissue, the muscle tissue being the region that furthers your exercise capabilities. Through the donation of the recycled ATP, you’re able to complete just a few more heavy reps or intense kilometres during vigorous exercise. That’s the primary reason that fitness gurus use creatine.

It also has a couple of other functions:

• Repair micro-tears of muscle tissue: Weightlifting allows us to build muscle by creating micro-tears in our muscle tissue when we lift heavy weight. Creatine activates satellite cells that assist in repairing and regenerating these micro-tears to a point where there’s a slight increase in muscle mass, leading to muscle growth (this increase in incredibly minor)

• Anabolic hormones: Creatine increases the number of anabolic hormones evident in our body, also in an extremely slight manner. The most hormones being HGH (human growth hormone), and testosterone.

Positive side effects of creatine

Creatine has a number of side effects, many being positively impactful. Please note that the following points are all scientifically proven, however there are a number of other potential side effects of the substance that are yet to be fully proven, such as being a treatment to heart failure, and a counter to skin aging. Positive side effects of creatine may include:

• Injury Prevention: It can lessen the occurrence of dehydration and muscle cramps, as well as tears to different muscles and bone issues

• Childhood deficiencies: Supplying the supplement externally can benefit children who maintain creatine-metabolizing conditions that lead to an inability to synthesize the compound naturally

• Cognitive function: It can benefit older adults whose cognitive function may be worsening with age.

Negative side effects of creatine

Although creatine has a number of positive side effects, like almost all other supplements, it has its flaws as well. These flaws are minor, but may aggravate some users more than others, and therefore should be considered before purchasing and consuming the supplement. Negative side effects of creatine may include:

• Weight gain

• Diarrhoea

• Dizziness

• High blood pressure

• Liver dysfunction

Should you purchase creatine?

Creatine is a great supplement to purchase if your primary objective is to accelerate muscle growth and increase your gains in the gym. The most backed-up and diversely proven point regarding the supplements is that it betters your performance in the gym. It’s a fantastic supplement for weightlifters and everyday gym goers to boost their progress and strength. Despite this, the majority of its other functions are not as well backed-up and shouldn’t be relied on. The points detailed in the positive side effects section shouldn’t provoke you to purchase creatine for supplementary usage, only when these are more diversely proven would we recommend this.

Getting creatine: A few recommendations

Here are some sources for you to buy creatine from. All of these link to purchasing pages for creatine monohydrate, the most researched and popular gym supplement out there. It’s generally recommended that you put 3 - 5 grams of the supplement into a pre-workout shake, consumed around 30 minutes before you start lifting.

Optimum Nutrition

MuscleTech

Thorne

MyProtein

Bulk Supplements

To Conclude:

Creatine is a fantastic supplement that’ll help further your progress and power in the gym. Through the in-depth discussion of creatine provided in this article, and discussion of multiple great products available online, we hope you’re able to find the best and most suitable product that’ll motivate you to work harder and be more successful in the gym.

The Weigh Out is a proud participator in a number of affiliate programs.