What is creatine?
Creatine is a special type of molecule made from three amino acids: arginine, glycine and methionine. It’s an important source of energy for muscle cells because it helps to build up certain reactions in the body.
You can take creatine as a supplement directly or you can get it from eating foods like eggs, beef, tuna and salmon. Once your body takes in creatine from food or supplements, it is stored primarily in the muscles. Where it gets converted into Energy Currency molecules. In order to help with exercise performance such as increased strength and endurance during workouts.
How does it work?
Creatine is a special chemical inside your body that helps you do physical things without getting tired as quickly. It works with proteins and enzymes to help your muscles move properly and keep you going longer.
When taken as a supplement, creatine combines with phosphate molecules to make an energy filling compound called phosphocreatine (or PCr). This helps give cells in your body extra energy when you need it most, like when you’re doing activities that require a lot of strength or speed.
Can you cook creatine?
Yes! You can cook creatine, but it does not help the effectiveness of the powder. Creatine is a stable molecule, which means that heat won’t cause it to break down or change in any way.
You can get creatine as a powder, which you mix with water and juice to drink it. Because the creatine is already in powder form, this makes taking/consuming it very easy – there’s no need to cook anything!
However if you want to add your creatine into cooked food like oatmeal or smoothie bowls after they are cooked then that may be an option for you – just keep in mind that adding the powder will alter how your food tastes!
What are the benefits of taking creatine?
Taking creatine is an important supplement for athletes and even non-athlestes because it offers many benefits.
Improved exercise performance
If you exercise while taking creatine, it might make your muscles stronger and help you do physical activities for longer.
Your muscles store up more energy when they have creatine which helps them stay strong even when they feel tired. This way, you’ll be able to work out or play sports and not get as tired right away.
One study even suggests that taking creatine was shown to improve performance in short-term, high-intensity exercise. The results showed that the performance increased by up to 15 percent!
Increase in muscle mass
Creatine has been proven to help increase muscle mass. Studies show that when people took creatine for six weeks, the amount of lean body mass (which is the same as muscle) they had increased on average by 2 kilograms!
Not only did it help build more muscle but creatine also helps reduce body fat and make your muscles stronger.
Reduce in fatigue
Studies have shown that creatine can help people perform better during exercise, and it has been known to help reduce fatigue as well.
For example, one study showed participants taking creatine supplements were able to lift weights more times than people who did not take them. Not only does this mean your muscles may get stronger from taking creatine but also mentally tasks might become easier for you too!
So if you’re feeling especially tired or looking for ways to improve your performance at sports or other activities, consider trying out some kind of creatine supplement!
Supports brain health
Recent research suggests that creatine may be able to help with brain health, too! To test this out, scientists had some young adults take an extra amount of creatine as part of their diets. At the end of the trial period, the group taking additional creatine showed better memory and smarter thinking compared to those not taking any supplements at all!
Are there any risks associated with taking creatine?
Creatine is considered safe for most people when taken in moderation. But creatine can cause some side effects:
- Upset stomach
- Diarrhea
- Muscle cramping
- Weight gain
- Dehydration
- Damage to liver
- Damage to kidney
If you are taking creatine and feel any unusual side effects, such as an upset stomach or feeling dizzy, then it is important not to keep taking it. Instead you should stop taking the supplement and tell your doctor what happened.
It is also important that teenagers who have not yet finished growing do not take creatine. Mothers who are pregnant or breastfeeding don’t need to take this supplement either because of potential health risks for their baby or infant.
Moreover, if someone has a chronic illness like kidney disease of diabetes. Than they should consult with their doctor before deciding whether to use creatine supplements. Since persons in these situations could be more sensitive than healthy people when using certain drugs.
Conclusion
Creatine is a good thing you can take to help your body. It comes in powder that you mix with water or juice, or it can be cooked but it doesn’t really work any better this way. It helps make your muscles stronger, gives you more energy and makes your brain work better too.
Smaller people should be careful to not take too much of the creatine if they have kidney problems or diabetes because it might cause more problems for them than other folks. Also teens, people who are pregnant and moms who are breastfeeding shouldn’t use the creatine at all just to stay safe!
If something happens while taking the creatine that doesn’t feel right then stop taking it and talk to a doctor right away!
