What is Creatine and how does it work?
Creatine is a natural compound existing in our bodies, formed from three amino acids, viz., arginine, glycine and methionine. It is converted into creatine phosphate or phosphocreatine and stored in the muscles and helps produces adenosine triphosphate (ATP), a carrier of energy in cells, especially during intense physical activities.
Creatine powder or supplement is largely used by athletes of bodybuilders for energy supply during high-intensity exercise or workout.
During high-intensity exercise or workout, Creatine plays a critical role in increasing the storage of phosphocreatine in our muscles, which is then used by our bodies to produce adenosine triphosphate (ATP), a key energy source for heavy-lifting or high-intense exercise.
Adenosine Triphosphate (ATP), which is the key energy source for high-intensity activity, is depleted rapidly when we engage in heavy workouts or weightlifting. Creatine helps regenerate ATP in our bodies by increasing the storage of phosphocreatine in our muscles, which help produce ATP.
Creatine protein powder or supplements helps increase the storage of phosphocreatine in our muscles, supporting energy generation during short bursts of high-intensity workout
What are the different Types of Creatine protein powders?
Creatine protein powder is available in multiple forms or variants, each having its own specific characteristics:
- Creatine Monohydrate: Creatine Monohydrate is the most common form of Creatine protein powder available in the market and contains a creatine molecule bound to a water molecule and is generally not dissolvable in water. It is very effective in increasing creatine levels in the body and is useful for individuals looking for short energy bursts during high-intensity workouts.
- Micronized Creatine: Micronized Creatine is basically Creatine Monohydrate that has been processed into finer particles (micronized) for better solubility in water. Being easily soluble, micronized creatine is easily absorbed.
- Creatine Ethyl Ester (CEE): Creatine Ethyl Ester is a form of Creatine Monohydrate that is attached to as ester molecule, making it easy to absorb and digest.
- Creatine Hydrochloride (HCl): Like Creatine Ethyl Ester, Creatine Hydrochloride is a form of Creatine Monohydrate that is attached to as hydrochloride molecule, making it easy to absorb and digest.
- Buffered Creatine (Kre-Alkalyn): Buffered Creatine is a form of Creatine Monohydrate that has been buffered to a higher pH level, to help improve stability of the product.
- Liquid Creatine: Creatine Monohydrate in ‘liquid’ form, which is easier to digest.
- Creatine Magnesium Chelate: Creatine Magnesium Chelate is a form of Creatine Monohydrate that is bonded to Magnesium for better absorption and support ATP synthesis.
- Creatine Nitrate: Creatine Nitrate is a form of Creatine Monohydrate that is bonded to a Nitrate group for better absorption and improved blood flow in the body.
- Creatine Citrate: Creatine Citrate is a form of Creatine Monohydrate that is bonded to Citric Acid for better absorption and improved solubility.
- Conjugated Creatine (Creatine Gluconate): A form of Creatine Monohydrate that is bonded to a glucose molecule for better absorption.
How to take Creatine?
While Creatine Monohydrate is the most common form of creatine protein powder available in the market, choosing the right Creatine supplement for yourself also depends on your digestion sensitivities.
Micronized and other forms of Creatine protein powders, such as Creatine Ethyl Ester, Creatine Hydrochloride, buffered creatine, etc., are easily soluble and absorbable, making it the preferred choice of creatine powders for individuals with digestive sensitivities.
Further, Creatine protein powders are also available, apart from powder form, as capsules for those who do not prefer to mix powders in water or beverages.
However, it is important to be aware of any health conditions or dietary restrictions that you may have and, in such cases, it is recommended to consult a health professional before starting any new protein supplement.
What is the best way to take Creatine?
It is essential that the timing, dosage and method of consumption of Creatin protein powders complement your health or fitness routine.
Creatine protein powders can be taken pre-workout to boost performance during high-intensity exercise or post-workout, often mixed with protein shakes for ease of absorption. Creatine powder can also be combined with other protein supplements such as branched-chain amino acids (BCAAs).
The best way to consumer creatine is to either start with a ‘loading’ phase followed by a ‘maintenance’ phase or just start with the ‘maintenance’ phase itself.
- Loading Phase: Higher dosage of creatine of about 20g per day, split into 5g dosages in a day, over 5-7 days. The higher dosage in the loading phase helps saturate your muscles quickly in the loading phase. It is essential that you stay hydrated, i.e., drink plenty of water, while taking the creatine dosage in the loading phase.
- Maintenance Phase: A consistent smaller dosage of creatine of about 3-5g per day, which can be taken anytime during the day, although ideally post workout. The maintenance phase can be started even without a loading phase.
It maybe noted that creatine dosages work best when the body is well hydrated as Creatine draws water into muscle cells. It is also important to maintain consistency with the dosages so as to ensure best results. Creatine is best taken with meals, especially in combination with a carbohydrate rich diet.
However, it is important to be aware of any health conditions or dietary restrictions that you may have and, in such cases, it is recommended to consult a health professional before starting any new protein supplement.
Where to buy Creatine Protein powder?
Creatine Protein powders in India are readily available in retail stores and can also be bought online directly from the brand websites or via. ecommerce platforms. However, one should make sure to purchase only good quality and genuine Creatine protein powders from brands of repute having a legacy in producing Creatine powders. It is also important to make note of the year of manufacturing and expiry date while purchasing protein supplements as well as read the label and ingredient mix.
FAQs
Is Creatine Powder Good For You?
Yes, Creatine powder is generally considered safe, effective and good for the body if you are looking to enhance your athletic performance, muscle strength and post workout recovery.
Should I Take Creatine Supplements Every Day?
Yes, Creatine protein powder can be taken daily to increase muscle strength, especially for high-intensity workouts.
When Should You Take Creatine Supplements?
Creatine protein powders can be taken pre-workout to boost performance during high-intensity exercise or post-workout, often mixed with protein shakes for ease of absorption.
What does Creatine Powder Contain?
Creatine powder primarily comprises of Creatine monohydrate, consisting of a creatine molecule bound to a water molecule, hence called ‘monohydrate’. Other forms of Creatine monohydrate such as micronized creatine, creatine HCL, Ethyl Ester, which are easily soluble in liquids, also exist. Some additional ingredients such as flavours, sweeteners, electrolytes, etc. may also be included in Creatine Powders.
Can creatine be taken during the cutting phase for lean muscles?
Yes, Creatine Powder can be taken during the cutting phase for lean muscles as it can help maintain lean muscle mass even while you consume less calories.
Are there any precautions that I should take with creatine?
While Creatine protein powder is generally safe, it is important to ensure that you stay hydrated, i.e., drink plenty of water, while taking Creatine powder as also make sure that you take the recommended dosage. Also make sure that you purchase good quality creatine powder from reputed brands and read the label for expiry dates. It is also important to be aware of any health conditions or dietary restrictions that you may have and, in such cases, it is recommended to consult a health professional before starting any new protein supplement.
What is the difference between creatine and creatinine?
Creatine is a naturally occurring chemical compound that the body produces to provide energy to muscles whereas Creatinine is a waste product formed from Creatine and phosphocreatine in the muscle tissue and is excreted from the body.
How much creatine per day is recommended?
Loading Phase: 20g per day, broken into 5g dosage, for 5-7 days.
Maintenance Phase: 3-5g per day. The maintenance phase is not dependent on the loading phase and can be continued independently as well.
It is, however, important to stay hydrated while consuming Creatine.
