Creatine FAQs
The FAQs About Creatine
If you are interested in boosting your athletic performance, general fitness, and overall health, creatine will increase your muscle mass, strength, and performance. As one of the world’s most tested supplements, it has an excellent safety profile. In addition, it may help lower blood sugar and improve brain function, although more study is needed to confirm this.
What is Creatine Phosphate?
Creatine Phosphate is a dietary supplement very similar to amino acids, which are important compounds in the body that help build protein, the building blocks of your muscles.
As an organic compound, creatine phosphate is fractured enzymatically to produce ATP (Andosine TriPhosphate).
What is Andosine TriPhosphate (ATP)?
ATP (or Andosine TriPhosphate) is a high-energy molecule often referred to as “the body’s energy currency.” The more ATP you are working with, the better your body can perform during exercise. ATP captures energy from the breakdown of food molecules to be used in several cellular processes.
Does This Mean I Will Be Able to Lift More or Run Faster?
Actually, yes. But it is up to you and how you work out to make yourself stronger or faster. Creatine does allow you to train with more intensity and recover faster.
Where Is Creatine Found Naturally?
Creatine is found naturally in muscle cells. Most people only ingest about one gram of creatine from food consumption per day. With our own production of creatine, that makes only two grams per day.
Can Creatine Become Toxic with Long-Term Use?
The fact is, nobody knows. If you are using it daily and or in amounts larger than recommended on the packaging, please consult with your doctor.
Is Creatine Safe?
Yes. As a naturally occurring amino acid found in humans and animals, no negative side effects have been recorded at the recommended supplementation levels.
Are There Any Noted Side Effects?
If you drink 1 pint of water with every dose, you can avoid the mild muscle or stomach cramps when creatine moves water to your muscles from other areas of your body.
When Is the Best Time to Take Creatine?
Try taking creatine after your workout. This way, you are replenishing your lost stores.
How Much Should I Take?
Dose amounts are as follows:
If 140lbs or less = 5-6 grams per day for maintenance
If 141lbs to 168lbs = 6-7.5 grams per day for maintenance
If 169 lbs to 199 lbs = 8 grams per day for maintenance
If 200 lbs to 242 lbs = 8-10 grams per day for maintenance
If 242 lbs+ = 10-12 grams per day
Do I Need to Initially Go Through the Loading Phase?
No, it is not necessary. 3 grams of creatine per day for 28 days gives you the same muscle content of creatine as you’d get from a six-day load program.
Will I Lose Weight or Muscle Mass if I Stop Using It?
There is no reason to expect that. You will drop a few pounds because of the loss of water volume in the intracellular tissues (not to be confused with the boating of sodium ingestion).
Does Creatine Make You Retain Water?
No. There is a big difference between cell volumization and water retention.
How Does Creatine Help Muscles Grow?
Your workout does that. Creatine helps you increase your athletic performance and get more out of your workout.
The Nutrition Zone is in Los Angeles California, but you can buy creatine and other nutritional supplements online anywhere from our website.
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