Creatine as a nutritional supplement is established worldwide that improves the performance of athletes in terms of muscle gain, strength, and agility. It is available in different forms such as powder, pill, and liquid.
Creatine supplement in powder form is easy to use by mixing it in liquid foods. On one hand, Creatine powder as a nutritional supplement has flourished market for its research-backed benefits.
On the other hand, the effects of creatine powder on the body are numerous but surrounded with some misconceptions as hyped by media have gripped people.
Creatine- What it is?
Basically, using a creatine powder without water to gain weight naturally present in muscles as synthesized by liver, kidney, and pancreas in the human body.
As total production of creatine in a body is 2 grams per day, wherein 1 gram obtained from its natural source- fish and meat and remaining 1 gram endogenously made by liver and kidney.
This implies to the fact that vegetarians are at risk of not having enough creatine. Therefore, creatine supplement is a boon for vegetarian people especially athletes.
A creatine to lose weight supplement- The Amino acid triad
Amino acids viz. glycine, arginine, and methionine via transmission process produce creatine that gets converted to phosphocreatine by a process called phosphorylation taking place in skeleton muscles.
Creatine helps regenerate energy cell ATP (Adenosine triphosphate) in the body.
ATP production lowers as creatine stores deplete, one can avail power output and endurance via fueling ATP with the creatine supplement.
About 95% of creatine is stored in skeleton muscles whereas remaining in the brain.
Around 2 gram of creatine is excreted via kidney on a daily basis which non-vegetarians can make up to through fish and meat sources.
Things to keep in mind-
Creatine monohydrate supplement reviews have proved its safe and legal use of creatine supplement in humans.
Dosing protocol- known as ‘Loading phase’ of Creatine powder as a supplement is 0.3 g/kg/d for around 1 week, 3-5 g/d for 28 days. Along with ‘Carbohydrate loading’ and protein in a ratio of 1:1. Low levels of creatine supplement increase 20-40% stored creatine in vegetarians and 10-20% in non-vegetarians.