What is creatine monohydrate?

Creatine or creatine monohydrate is a unique combination of 3 types of amino acids (glycine, L-arginine, and L-methionine) which are commonly available in a regular diet source like red meat. About nearly 2 g of creatine is produced in the body daily and most of it is stored in the skeletal muscles of the body.

Creatine plays a significant role in inducing strong muscular contractions and it is thus advised in case of various athletic activities in the form of supplementation. It is highly recommended to consult a health care provider before starting with any kind of strength training exercise or prior to taking creatine. Here is a brief highlight about the benefits of taking creatine supplements.

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Creatine affects:

Promotes Muscle contraction

Although, creatine is not an essential nutrient as it can be naturally produced in the body; however, it promotes various types of muscular contraction. The production of ATP (adenosine triphosphate), which aids in energy utilization, needs creatine function. When the body consumes excess of stored adenosine triphosphate during strength training, one can still push through an exercise and prevent burnout by the intake of creatine supplementation. Hence, creatine products are advised by the body building professionals and fitness experts for fitness enthusiasts or athletes.

creatine for Muscle contraction

Strength 

Supplementation with monohydrate Creatine provides the ability and increases strength during high intensity strength training. Moreover, one’s ability to produce high-intensity muscular contractions is limited by adenosine triphosphate synthesis during resistance training. According to researchers, this issue can be addressed by creatine supplementation as it works by improving the muscle strength during a strenuous activity.

creatine for strength

Cardiovascular Health

According to the Mayo Clinic, it has been reported that the heart muscle presented with high levels of creatine in case of healthy subjects compared to those with congestive heart failure. Apart from increasing one’s body weight, Creatine also increases endurance and strength of the heart muscle during heart failure. The predisposition to develop heart disease is generally triggered by high triglyceride levels in the blood. Hence, it has been reported by the researchers that one can lower triglyceride levels with creatine supplementation.

creatine for endurence

Bone Strength

Mayo Clinic reports that one can improve overall strength and properly maintain the bone mineral density with the regular intake of creatine supplements. It is also advised in subjects who tend to regularly engage in weight-bearing workouts like strength training exercises. The bone density in the body naturally reduces due to normal aging process however increased loss of bone density can weaken the bones, cause osteoporosis, and increase the risk of fractures. The evidence suggests that the action of creatine supplementation towards maintaining normal bone health is yet to be proved and one should not use creatine as a substitute to healthy diet. This is because dietary intake of vitamin D and calcium are crucial for bone strength.

creatine for bone strength

Improves Speed

Creatine supplementation tends to improve one’s ability to perform well at high intensity work outs and helps to recover between sprints. It works by increasing the rate at which the muscles eliminate waste products out of the system and by increasing lactate threshold during high resistance training. It also enhances the ability to complete interval training with its action thus, permitting to continue with the workouts. It has been reported by the research that one can improve sprint interval training with creatine supplementation.

creatine for speed

Written by: Dr Chaitra Shivaramaiah

 

(picture: zimbio)

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