Creatine — Better For You Than You Think

When it comes to fitness supplements, there are lots of theories and controversy. Everybody talks about creatine and steroids, but few of them know how to differentiate them. These 2 substances have different properties and it is ridiculous to think they cause harm or that they can do the same thing.

Today is about Creatine, which has been studied extensively for 35 years (and counting), and it’s safe to say that it’s much safer than Tylenol. There is no statement that says the excess of creatine can cause death.

People should inform and then get relaxed when it comes to supplements. There are a lot of benefits if you know to use them right, and today we will count the most important ones.

So why the controversy? Because in a supplement market clouded by lots of hype and little noticeable results (“pump” supplements, anyone?), creatine actually works. And this might “upset” some guys, who wanted to put creatine in a bad light.

Creatine works really well, actually, and in more ways than you probably imagined.

Words can not be trusted without actual facts, this is why we gathered the most important information from researchers, scientists, and Ph.D’s. We meant to provide the real story of creatine — and why this supplement is better (and safer) than most people might think.

Creatine helps muscles become bigger

Creatine is one of the favorite supplements for bodybuilders, as it can increase the muscle fiber size. It works like this: creatine increases the water content from the muscle cells, which trigger the genes involved in increasing size.

Creatine is all natural

Surprising or not? You can find creatine in lots of food, like steak to rabbit, milk or beef. But the problem is with the dose. It is too small to experience the same impact of as about 1 teaspoon of the powder form, says Kamal Patel, Director at Examine.com, an independent website devoted to demystifying the science and nutrition of supplementation.

Creatine might help you on becoming a faster runner

It’s not just for the meatheads. If you’re running sprints, and take creatine, you will observe a faster recovery and a great help on running at a higher intensity. Just don’t expect to actually become a very long-distance running athlete just by taking creatine.

Creatine can work like a shot of adrenaline

Our main source of energy is ATP, and it is a mouthful. We burn up ATP the same way we chug a good, cold drink: fast and reckless. Comparing this to creatine, imagine this supplement like a drinking buddy, who gives you more energy and provides a phosphate molecule that keeps you pushing harder. It’s the extra energy you need, without giving you a weird sensation as caffeine.

Creatine helps you get stronger

Isn’t that cool? There were more than 22 studies, where people had to use supplements. 10% of them who showed an increase in strength, compared to those who didn’t take any of these pills. Creatine can also boost non-max exercise reps by almost 15%.

Creatine helps when taking a break from the gym

It’s not like creatine will keep you in perfect shape while not doing sports, but it will help you when starting again the fitness program.

Don’t worry about dehydration

Studies have shown that taking creatine has nothing to deal with dehydration. It actually help on having less cramping, heat exhaustion and muscle strains than non-users.

Pain point? A sensitive stomach

While creatine is safe from any dangerous or serious health concerns, side effects include nausea and diarrhea. Want to limit potential bathroom shenanigans? Then take smaller doses (less than 5 grams), drink enough water, or consume it with food, says Alan Aragon, M.S., a nutritionist, and founder of Alan Aragon’s Research Review.

A strong brain due to creatine

One of the most interesting effects of creatine are the ones on the brain. Research is with those suffering from traumatic brain injury. Creatine also shows potential for limiting the frequency of headaches, fatigue, and dizziness.

Creatine is helpful for vegetarian people

Greens are good, but they still do not provide the brain with all necessary nutrients. Creatine helps feed your neurons the same way it feeds your muscles and helps protect against breakdown.

Which creatine is the best one?

As a buyer’s guide, try to buy creatine monohydrate, which is the cheapest version but also the best one. Need proof? Research shows that other forms like creatine ethyl ester are about as effective as a placebo.

Convenience is not better with creatine

When you need to choose, always go to the powder version, as the pre-mixed liquid is created for manufacturing and reduces the effectiveness and absorption compared to the powder one. And no, this does not apply to mix at home into a solution.