Creatine is a naturally occurring substance found in the human body that is involved in energy metabolism but, what does creatine do?
It is widely used as a supplement by athletes and fitness enthusiasts to enhance performance, increase muscle mass, and improve recovery.
This supplement has been extensively researched, and it is considered to be the safest and most studied one on the market today. In this blog post, we will explore what creatine does, how it works, and which type of creatine can be more effective.
what is creatine?
Creatine is a molecule made up of three amino-acids: arginine, glycine, and methionine. It is naturally produced in the liver, pancreas, and kidneys and is then transported to the muscles through the bloodstream.
On average, the body produces about 1 gram of creatine per day in young adults, while the rest is obtained through the diet.
The food sources where this molecule can be found are mostly meat and fish, and eating these products helps in the production of ATP (adenosine triphosphate), which is the primary source of energy for the muscles. However, cooking the meat denatures the creatine, so it’s difficult to get enough of it through the diet to demonstrate enough health benefits.
Due to this limitation, supplementing with creatine can provide numerous benefits.
what does creatine do?
The first thing we need to know is that ATP is the primary source of energy for muscle contraction, and when we perform high-intensity activities, the demand for ATP increases.
What creatine does is help increase the production of ATP in the muscles. This provides energy during high-intensity activities.
This supplement also helps increase muscle size and can reduce muscle damage and inflammation caused by intense exercise.
Explained in another way, we could say that creatine:
- Improves exercise performance. This happens because the muscle is less tired thanks to creatine. You may experience greater performance and will be able to perform longer training sessions.
- Increases muscle mass. Creatine helps a greater amount of fluid to accumulate inside the cells. This increase in muscle mass is completely fat-free.
- Promotes muscle recovery. After your workout routine, creatine will speed up the recovery of muscle fibers by increasing muscle glycogen stores. This also reduces the risk of injury!
which creatine should i use?
While creatine monohydrate is the most commonly used form of creatine, there are several other types of creatine supplements available in the market. These include:
- Creatine hydrochloride
- Creatine ethyl ester
- Creatine nitrate
- Buffered creatine monohydrate
- Liquid creatine
However, one form of creatine that has been gaining popularity in recent years is phosphocreatine.
what does phosphocreatine do?
Phosphocreatine is a naturally occurring substance found in the body that plays a crucial role in energy metabolism. It is used by the body to replenish ATP stores during high-intensity activities, such as weightlifting, sprinting, and jumping.
Unlike creatine monohydrate, which needs to be converted to phosphocreatine in the body, phosphocreatine is readily available to be used by the muscles.
Research has shown that phosphocreatine may be more efficient at providing immediate energy to the muscles during high-intensity activities than creatine monohydrate. Studies show that supplementing with phosphocreatine can lead to a greater increase in peak power output during tests or can lead to greater improvements in muscle mass and strength compared to creatine monohydrate alone.
Furthermore, phosphocreatine has been found to have a lower risk of side effects compared to creatine monohydrate. While creatine monohydrate has been shown to cause gastrointestinal issues, such as bloating and diarrhea, phosphocreatine has been found to be better tolerated by the body.
Overall, while creatine monohydrate is still the most commonly used form of creatine, phosphocreatine may be a more efficient and better-tolerated option. It is important to note that not all creatine supplements contain phosphocreatine, so it is important to do your research and choose a supplement that includes this beneficial ingredient.
In conclusion, creatine is a highly effective supplement for improving athletic performance and muscle growth in individual or team sports.
It helps improve exercise performance, increase muscle mass, and promote muscle recovery.
While creatine monohydrate is the most commonly used form, phosphocreatine may be more efficient at providing immediate energy to the muscles during high-intensity activities. Therefore, it may be beneficial to use a creatine supplement that contains both creatine monohydrate and phosphocreatine in its formula, such as Clonapure®, which is manufactured in a GMP site and undergoes continuous testing (HPLC) to verify its purity and quality.
It is the best cost-effective product in the market and can provide a significant boost to your athletic performance and muscle growth. If you’re looking for a creatine supplement that can deliver both creatine monohydrate and phosphocreatine, Clonapure® is definitely worth considering. Learn more about it in this article.
If you want to take a closer look at the product, you can do it here.