When we talk about the energy in the human body, it is not some invisible concept, it is backed by science and it depends on the cells and hormones in a person. The molecule that drives the energy in the human body is called creatine. We will discuss more on this further in this blog post. Consuming this molecule as an external supplement, like a creatine powder, has many proven benefits. Let’s take a detailed look at this supplement.
Creatine Explained
Creatine is a molecule that is found in human muscle cells. It is the molecule that produces energy during heavy lifting or any other high-intensity exercise. While almost all the creatine is found in the muscles of a human body, some of it can also be found in brain cells and some other tissues. Consuming it as creatine powder can be very beneficial in many ways.
The Many Forms of Creatine
- Creatine Monohydrate: This is the most researched and commonly known form. It includes the creatine molecule that is bound to a water molecule.
- Creatine Ethyl Ester: It is the form that is known to have better absorption, but there is mixed evidence of it.
- Creatine Hydrochloride (HCL): It is a form that is more soluble in water and hence helps reduce gastrointestinal discomfort.
- Buffered Creatine: The PH of this form is altered so that the breakdown in the stomach can be reduced.
- Liquid Creatine: This is pre-dissolved creatine, but its long-term stability is a big concern.
How does Creatine Powder Work?
Creatine powder helps in the generation of ATP (adenosine triphosphate), which is the primary energy generator in cells. If someone performs high-intensity exercises, their ATP gets depleted. By consuming this powder, you can get a quick energy boost.
Benefits of Consuming Creatine Powder
- More Muscle Mass: It promotes muscle growth by cell volumization, better protein synthesis, and increased workout capacity. It draws water into the muscle cells, increases cell volume and hence helps muscles grow. It also improves the power of a person along with their stamina and helps them do more intense and longer workouts.
- Better Athletic Performance: It helps athletes perform high-intensity and short-duration activities like sprinting and weight lifting. It also helps athletes in sustaining high levels of performance.
- Better Recovery: After exhaustive exercise, an individual can face cell inflammation or damage; creatine powder helps minimise this damage. It also accelerates the recovery time from exhaustive activities, resulting in a quick and better recovery.
The Use & Dose
The usage and dose of creatine powder depend on the goals of an individual. Let’s take a look at it:
- Loading Phase: Here, a person’s goal is to quickly saturate muscle stores with creatine. They can take 20 grams of powder per day divided into doses of 4 grams each throughout the day for one week.
- Maintenance Phase: If a person needs to maintain their creatine levels, they can take 3-5 grams of creatine powder per day. This is the perfect dosage if you are not preparing for any intense tournament or physical activity.
Role of Creatine Powder for Adults Other than Athletes
- Sarcopenia: It is the term for age-related muscle loss in a person, and it can be mitigated with the help of this amazing supplement powder. Loss of muscle can affect a person’s mobility, strength, and overall quality of life. With better muscle growth and strength that comes from this supplement, they can lead a better life.
- Functional Performance: With better muscle mass production, the overall physical functioning of a person’s body can be improved. These activities involve lifting objects, climbing stairs and running easier and smoother. In older people, it can reduce the risk of falling or any other accidents that are caused due to low functional performance. In short, it greatly reduces the risk of injuries in old people when consumed by them.
- Bone Health: The intake of creatine powder is also linked to better bone health. With stronger bones and muscles, people can build a better resilience towards fractures and other bone-related injuries.
- Vegetarians: People who prefer a vegetarian or plant-based diet have a low production of natural creatine due to the lack of fish and meat in their diet which is a natural source of creatine. Therefore, consuming it in powder form can improve their muscle mass and performance without having to consume meat. It is a great way to level out the playing field among meat-eating people and vegetarians in any field that requires physical strength.
Is it Safe to Use Creatine Powder?
There are many researches that suggest that it is completely safe for adults to use this supplement in monitored dosage. There are no adverse effects of consuming this supplement and it is a great and safe way for the betterment of bones and muscle mass of an individual.
Conclusion
In summary, creatine powder is a powerful supplement that can significantly improve muscle growth, athletic performance, and recovery. It helps not just athletes but also older adults and vegetarians. Older adults can benefit from enhanced muscle mass, better functional performance, and improved bone health. This means they can move more easily, lift things, and reduce their risk of falling or getting hurt. Vegetarians, who might not get enough creatine from their diet, can also see big improvements in their muscle mass and performance.
Extensive research has shown that creatine is safe to use, making it a reliable choice for anyone looking to improve their physical abilities. If you’re looking to boost your strength, endurance, and overall fitness, creatine powder is a great option. You can easily buy creatine powders online from Wellversed and start experiencing these benefits for yourself.
