
What are the benefits of creatine on the body?

What exactly is creatine?
Creatine is an organic compound naturally present in our muscles. It is produced by our bodies from three amino acids: arginine, glycine, and methionine. As a dietary supplement, it is often used to improve athletic performance and increase muscle mass.
Foods rich in creatine
Creatine is not only available in supplement form; it is also found naturally in certain foods. The richest food sources of creatine are:
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red meats,
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fish (such as salmon and tuna),
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dairy products.
However, to achieve optimal creatine levels through diet alone, you would need to consume large amounts of these foods, which isn't always easy. Therefore, creatine supplementation is one of the best ways to maximize its benefits.
Different forms of creatine
There are several forms of creatine on the market, but the most common and most studied is creatine monohydrate. Other variants include creatine ethyl ester, creatine hydrochloride (HCl), and creatine malate. Each has its own specificities, but creatine monohydrate remains the gold standard for most athletes. It's the one offered by Squad Nutrition.
The benefits of creatine on your athletic performance
+ strength
Creatine is known to improve muscle strength and power. By increasing the availability of ATP (adenosine triphosphate), the primary energy source for muscle contractions, creatine allows you to lift heavier and perform more intense sets.
+ endurance
Contrary to popular belief, creatine isn't limited to strength training. It can also improve your endurance performance. It helps reduce muscle fatigue and extend your workouts. It's ideal if you're a long-distance runner or a CrossFit enthusiast.
- recovery time
Another key benefit of creatine is its ability to speed up post-workout recovery. By reducing muscle damage and inflammation, creatine allows you to recover faster and be at your best for your next workout.
The benefits of creatine on your body composition
+ muscle mass
Creatine promotes muscle mass growth in two ways. First, it allows for better water retention in the muscles, giving them a fuller appearance. Second, it supports muscle protein synthesis, promoting long-term muscle growth.
- body fat
Although creatine isn't a fat burner per se, its effects on body composition can indirectly help you reduce your body fat. By increasing your muscle mass and improving your performance, it can help increase your basal metabolic rate and burn more calories at rest.
How to use creatine properly?
Like any supplement, if you want to take full advantage of the benefits of creatine, you need to know the best practices for its use.
Recommended dosage
To fully benefit from the benefits of creatine, it is important to follow the recommended dosages.
Note: It is best to take creatine after training with a carbohydrate source to optimize its absorption. |
Charging phase: useful or not?
Some methods of using creatine include a loading phase, which involves taking 20 grams per day for a week to quickly saturate the muscles with creatine. This phase is not mandatory, but it can accelerate the onset of effects.
Does creatine have any harmful effects?
Creatine is generally well tolerated, but it's important to drink enough water to avoid muscle cramps and kidney problems. Likewise, if you have a sensitive stomach, you may experience occasional digestive bloating. However, good quality creatine will help prevent these discomforts. Don't hesitate to consult a healthcare professional before starting a new supplement if you have any concerns or medical history.
Creatine, your new best friend
Creatine is therefore an essential dietary supplement for anyone looking to improve their athletic performance and body composition. Whether you're a beginner or an experienced athlete, it can help you achieve your goals faster and more effectively. So don't wait any longer, add our creatine to your program and see all its benefits for yourself!