Creatine supplements are a must-have for many bodybuilders. Actually, it is one of the favorite supplements of athletes and, at the same time, the most researched one.
For a long time in the past, creatine supplements have been somewhat notorious because people did not know whether it was safe to consume or not. But the results from its consumption were quite visible.
Nowadays, we know a lot about this amazing supplement that contributes to muscle growth and supports fitness goals. And since it is quite dominant, many companies produce it. However, that does not mean that every creatine supplement is good and made of high-quality ingredients. That is why it is essential to learn its creation process so that you know what to choose when picking yours!
In this blog, we will show you how creatine supplements help you unleash your beast mode. If you are serious about your bodybuilding goals, you need creatine that will suit your needs and give you the expected results!
What Is Creatine?
If you are still new to the world of supplements, you might need a detailed explanation of what creatine actually is and what it does to your body. When you set specific goals for your workout routine, you may need to consider a creatine supplement since it is known as one of the best and most effective for muscle growth and gaining body mass.
Creatine is a natural molecule that comes from amino acids and is mostly found in our skeletal muscles. However, you will also find it in smaller amounts in places like the liver, pancreas, testes, kidneys and the brain.
When creatine combines with phosphate, it turns into phosphocreatine, which is a quick energy source for our muscles. Generally, it is stored in muscles at a concentration of about 100-150 mmol/kg of dry weight, in both its free form and as phosphocreatine.
It is essential to understand that creatine is not only consumed through supplements. Namely, you can get creatine from protein-rich foods like milk, red meat, and certain types of seafood. It is also made synthetically and is popular as a dietary supplement. On average, people take in about one gram of creatine a day through their diet.
When it comes to athletes, many bodybuilders use oral creatine supplements to boost muscle mass, fight off muscle fatigue, and improve their athletic performance. Research suggests that creatine can really help during short, intense exercise, like sprinting or lifting heavy weights.
However, it does not seem to have much effect on endurance activities like running for long distances. This means that it is a supplement convenient for weight-lifting gym rats. So, if you are determined to become a frequent visitor of the gym and have clearly set goals for your body, creatine might be the addition that will bring you quicker results.
Also Read: Creatine - Unleashing Power, Performance, and Safety
How Is Creatine Produced Naturally in The Body?
Creatine is a substance that our bodies can produce on their own. It is mainly made in the kidneys and finished off in the liver using three amino acids: glycine, methionine, and arginine. These amino acids turn into creatine phosphate and phosphocreatine, which get stored in our muscles and used for energy.
When athletes have elevated creatine levels in their bodies, their performance is improved, and they can train more intensely as is helps replenish ATP in between sets. Muscle building requires progressive overload, so it is not surprising that many athletes rely on creatine.
However, our bodies only make a small amount of creatine naturally and we also lose some every day. That is why some people decide to supplement with extra creatine. You can find it naturally in foods like meat and fish, which contain the same kind of creatine our bodies produce. But even with a good diet, creatine levels can still be low, so many people find it helpful to add supplements to their routine.
In other words, if you need to spend more hours exercising to achieve your fitness goals, supplements help you acheive your goals. And if you want something that is safe and known to bring the desired results, then creatine is your solution!
Also Read: How Much Water Should I Drink While Taking Creatine?
How Is Creatine Made Synthetically?
We established that creatine is a natural substance that we can find in our bodies. So, it is obvious that this is something beneficial for the body.
Nonetheless, we also determined that our body does not produce it as much as we want to. Namely, the amounts of creatine produced naturally or taken through food are not enough for the desired performance of athletes.
That is why people have started making it synthetically. However, these artificial processes are not always the same. Actually, they do not always include high-quality ingredients, meaning they do not always result in supplements that are both healthy and athletically effective for our bodies.
So, it is necessary to learn what are creatine supplements made from. Creatine is actually made in the body using three amino acids: methionine, arginine, and glycine. There are also two important enzymes involved: one is called l-arginine: glycine amidinotransferase (AGAT), which helps create guanidinoacetate acid (GAA), and the other is guanidinoacetate methyltransferase (GAMT), which turns GAA into creatine.
Now, when it comes to monohydrate creatine supplements, they are made outside of our bodies from a combination of sarcosine and cyanamide. These ingredients are mixed together in a reactor along with some catalyst compounds. Just to clarify, sarcosine, a key ingredient in synthetic creatine production, is a sodium salt derived from the amino acid glycine, distinct from common table salt. And cyanamide should not be confused with cyanide!
Once everything is in the reactor, it is heated and pressurized to create creatine crystals. Any unwanted bits are filtered out through centrifugation before the mixture is vacuum-dried. The result is usually ground into a very fine powder to help it dissolve better. With creatine monohydrate, it is typically ground to about 200 mesh, making it super fine so it mixes easily into liquids.
People usually mix this powder with a sugary sports drink or a protein shake and take it either before or after their workouts to boost performance.
Also Read: How to Train Like an Athlete?
What Additional Ingredients Can Be Found in Creatine Supplements?
While many people go for absolutely pure supplements, you may want to consider creatine powder with additional ingredients. When we talk about additional ingredients, we refer to those that are beneficial for your health, not those that decrease the value of the supplement.
So, when it comes to creatine supplements, they often include extra ingredients that are believed to boost their benefits. For instance, you might find amino acids, vitamins, and minerals mixed in. One popular addition is beta-alanine, which helps raise muscle carnosine levels and improve how well your muscles handle lactic acid during workouts. Another is glutamine, which is thought to aid in muscle recovery and reduce soreness.
Also, you can come across taurine in some of these supplements. This amino acid is believed to enhance creatine’s effects on muscle strength and endurance. Plus, it has antioxidant properties that can help protect your muscles from exercise-related damage.
Do not forget about vitamins and minerals like vitamin D, zinc, and magnesium, which are common in creatine supplements, too. They are essential for overall health and can support muscle function and recovery. Still, the star of the show remains creatine itself, no matter what else is added in!
Also Read: Exploring the Effects of Mixing Creatine and Alcohol
How to Choose The Right Creatine Supplement for Yourself?
As we mentioned earlier, not all creatine supplements are created equally. Moreover, they do not include the same ingredients that make a particular creatine powder a high-quality product. That is why it is essential to take into consideration several factors that will help you choose the right supplement for your daily use.
So, when you are picking out a creatine supplement, it is really important to focus on its purity and quality. You will want to choose one that has at least 99% pure creatine monohydrate. This way, you get the best benefits without any unnecessary fillers or additives, which can mess with how effective the supplement is and might even lead to side effects.
Also, another great creatine supplements include electrolytes. These are super important for keeping you hydrated and helping your muscles work properly, especially if you are an athlete.
In addition, you should also consider the manufacturer's reputation and the certifications they hold. A reputable brand will typically invest in third-party testing and certification to ensure their products are safe and pure. This shows they are serious about meeting high-quality standards, which is something you definitely want when selecting a supplement.
Moreover, take the time to evaluate the manufacturer's overall reputation. Look for products that are endorsed by respected organizations and check if there have been any product recalls or safety issues in the past.
Customer reviews and testimonials can also provide valuable insights into how effective the product is and how satisfied other users have been. Plus, make sure the manufacturer is transparent about where they source their ingredients and how they create their supplements.
At MuscleTech, we invest in research and studies so our customers get only the best when buying our products. When it comes to our creatine options, they are made under really strict standards that follow pharmaceutical and food industry guidelines. This means they meet GMP (good manufacturing practices), which helps ensure high-quality production.
What Is The Best Type of Creatine?
Creatine monohydrate is by far the most popular type of creatine, but there are other options out there. Each type can have its own unique benefits and drawbacks when it comes to how well the body absorbs it, how effective it is, safety, and the price.
When it comes to effects, creatine monohydrate is great for boosting muscle mass and strength and speeding up recovery. Since it is studied more than any other form, we really understand its benefits and safety. Plus, it is usually cheaper than other variations like buffered creatine or creatine hydrochloride.
Generally, creatine monohydrate is safe if you stick to the recommended doses. Research shows that long-term use, even up to five years, poses no major safety issues. There are a lot of myths and misconceptions surrounding creatine supplementation, such as dehydration, muscle cramps, and stomach upset. Read this detailed myth busting article. Therefore, while generally safe, creatine may cause mild stomach upset in some users, though concerns like dehydration or muscle cramps are not strongly supported by research.
Why Do Athletes Take Creatine?
Once you decide to take your athletic performance to the next level, you will probably consider including supplements in your daily routine. If your goal is visible muscle growth in a short period of time, then creatine can be your go-to substance. But before you introduce it into your diet, you need to be sure what it will do to your body. That is how you will know what to expect.
Creatine is a key energy source for our muscles, especially the fast-twitch fibers that help with quick bursts of activity. When we exercise, our muscles use ATP (adenosine triphosphate) for energy, and in the process, it turns into adenosine diphosphate (ADP). This is where creatine steps in - it helps regenerate ATP by providing high-energy phosphate groups that ADP can pick up to turn back into ATP. Think of it as a backup system that keeps ATP production steady.
When we work out really hard, our levels of ATP drop significantly, which can slow down the production of phosphocreatine since it is made from ATP. This is why, during intense exercise like strength training, we can hit a point of muscle failure. Luckily, creatine helps by converting ADP back into ATP, which keeps that balance of ATP to ADP in check. This is super important for pushing through fatigue and allowing us to keep going with high-intensity workouts for longer.
Creatine supplements are your go-to when you want proven results! If you are determined to make changes for your body and hit the gym more frequently, creatine can help you get there faster. However, make sure you know how to choose your supplement carefully so you stay on the safe side when it comes to additions to diets.
