Creatine

What is Creatine?

Creatine is an amino acid which is found in our body's muscles or brain. Many people consume creatine from red meat or seafood. The liver, pancreas or kidneys of the human body can also produce approximately 1 g of creatine per day.

Our body stores creatine in the form of phosphocreatine in our muscles which provides us with energy. People who are involved in things like bodybuilding or sports use creatine to improve their athletic performance or muscle mass.

Creatine Monohydrate is also used to prevent or treat certain types of brain disorders, neuromuscular conditions, congestive heart failure and other conditions.

Creatine can also be taken from natural foods but if you do intense workouts then you need a creatine supplement so that it gives more energy to your muscles during your workout or keeps them hydrated. Fitness enthusiasts or athletes must include creatine supplement in their routine.

Creatine Powder improves your stamina, Builds strength, protects you from fatigue during workout, so we can say that creatine can be your workout partner and give you a push so that you are able to give your 100% in your workouts. You will find various forms of creatine supplements in the market, but creatine monohydrate is the most popular and effective supplement. 

Creatine Benefits 

Creatine has many benefits but still people have misunderstandings regarding creatine supplement powder because nothing is more dangerous than incomplete knowledge. After a lot of research, it has been proven that creatine is absolutely safe to consume and creatine is not a steroid of any kind. To know the benefits of creatine, feel free to read the points given below.

• Strength & Performance - Creatine gives an athlete or fitness enthusiast more energy during their workout so they can perform more reps. Creatine can increase your strength, increase muscle mass or even make unbelievable changes in performance. Creatine is mostly used by athletes who perform very intense workouts and need to recover quickly during training and competition.

• Muscle Growth - Creatine is one of the best or effective supplements that speeds up your muscle growth. A lot of research has proven that within 5 to 7 days of taking creatine you will notice an increase in muscle size or lean body weight. This also happens because creatine increases the water content in your muscles.

• Controls Blood Sugar Levels - Research has shown that creatine helps keep blood sugar levels under control. When we eat high carbohydrate meals, creatine is especially helpful. If you have diabetes, you should definitely consult your physician before using creatine.

• Promotes Muscle Synthesis - Creatine stimulates the synthesis of new muscle fibers and increases levels of insulin-like growth factor 1 (IGF-1), a hormone that promotes mass muscle gains.

• Support Brain Health - Our brain constantly needs energy, which is also supplied by creatine stored in the brain. Insufficient energy can lead to cell death and increase the risk of age-related neurological diseases like Parkinson's and Alzheimer's. Therefore, vegetarian elderly people are more susceptible to neurological diseases. Creatine powder repairs damaged brain cells, slows disease progression, and prevents muscle loss.

• Helps in Injury Prevention - creatine can reduce the frequency of dehydration, muscle cramps, and injuries to muscles, bones, ligaments, tendons, and nerves.

What does a Creatine Contain ?

Creatine is made up of 3 amino acids: L-arginine, glycine, and L-methionine. Creatine makes up approximately 1% of total human blood. 95% of creatine is found in the skeletal muscles of the human body and the remaining 5% is found in the brain.

How to Choose the Best Creatine

While buying creatine, you should keep in mind that creatine is not a magical supplement so the effects will be visible immediately after taking it. Creatine should be taken by athletes or fitness enthusiasts who do very intense workouts, if you are a person who runs on a treadmill or you are thinking that taking creatine will increase your muscle mass or strength, this is not going to help you.

With this, I would like to tell you that a right creatine supplement will boost your mass or strength, taking the wrong creatine will not give you the desired results. We will guide you step by step how you can buy the best creatine supplement to achieve your fitness goals.

• Always buy Creatine Monohydrate - Most research has proven that creatine monohydrate is the safest or most effective form of creatine. Other forms of creatine like (ethyl ester, hydrochloride, magnesium chelate) are more expensive and less effective than creatine monohydrate. You have to keep in mind that you should buy creatine monohydrate.

• Choose Powder over pills - The best form of creatine is considered to be powder form, mix the creatine powder well and you can drink it quickly. If you like to eat pills then you can take creatine pills because you will have to eat 2 to 5 capsules daily to meet the recommended 5 gram dosage.

• Unflavoured Creatine- You should buy unflavoured Creatine so that you can avoid artificial additives, colors and preservatives.

• Reputed Brand - Creatine should always be purchased from a reputable brand that sells certified supplements. People who have diabetes, gout, liver, or kidney problems should definitely consult a doctor before taking creatine.

• Authenticity -The most important thing is that whenever you buy creatine gym powder, keep in mind that creatine should be 100% authentic i.e. original, there are many brands in the market that cheat people or people don’t get results and all supplement brands are viewed with the same attitude. I would recommend that you purchase Repfuel Sports Maxout Creatine which is 100% authentic creatine monohydrate.

How to Use Creatine

Some studies have shown that creatine has better effects when taken post-exercise, but many professional athletes say that you can take creatine at any time during the day.

• Start from Loading Phase - Here is the reason why you should start taking creatine from your loading phase because till now we have not taken creatine supplement or our body is not used to it. In the loading phase, we get into the habit of absorbing creatine in our muscles, in which we have to take approximately 20g of creatine daily, which we can consume in small amounts in our food throughout the day.

• Period of Maintenance - After the loading phase, you have to reduce your creatine dosage by taking 3 to 5g of creatine supplement daily to keep the creatine levels high in your muscles.

• Combine with a Drink of Your Choice - You can mix creatine in your favorite drink, just make sure to mix it well and drink it.

• Timing is Important  - It totally depends on you when you want to take creatine. Some people get better results by taking creatine before workout and some after workout. You can take creatine at any time to improve your muscle recovery and growth.

• Maintain Consistency - It is very important to take creatine every day to get the full benefits of creatine. You can take creatine even on your rest days, this will keep the creatine levels stable in your muscles.

• Hydration - When we take creatine, we have to drink plenty of water, this helps in better absorption and utilization of creatine.

Which is the Best Creatine ?

Repfuel Sports Max Out Creatine stands out as the Best Creatine in India. It offers pure, micronized creatine monohydrate powder and completely free from any additives like colours, flavours, or preservatives. Creatine particle size is small, so you will not face any type of mixability issue. 

Max Out Creatine is vegan-friendly and free from common allergens like gluten and lactose. It has 3g of creatine monohydrate per serving and helps to reduce recovery time between your workout sets. You can buy it from Repfuel Sports's Official Website to get the authentic product at the best creatine price.

Is Creatine Safe To Use?

There is no need to think too much while taking creatine because it is a completely safe supplement to consume. Creatine is the most researched supplement and has no known harmful effects. 

Some people have experienced minor side effects after taking creatine, such as upset stomach, abdominal pain, nausea, muscle cramps, and frequent bowel movements.

Side Effects & Precautions of Creatine

Creatine is a safe-to-consume supplement when taken as directed. If you're thinking to buy a creatine, make sure to read the side effects and Precautions we are mentioning here -

• Weight Gain - When we take creatine it helps in holding more water in our muscles which seems to increase our weight a bit. But we need to understand that it is not actually weight gain, it is just water in our muscles that makes us feel like this.

• Muscle Cramps - Some people feel stiffness in their muscles after taking creatine, which we call muscle cramps. This happens because when we take creatine we have to drink plenty of water and if you are not drinking enough water then you may also get muscle cramps.

• Muscle Strains & Pulls - Creatine enhances our performance, making us capable of performing more intense workouts. But what we need to keep in mind is that if we use too much force and push too hard, then we can face minor muscle injuries like strains and pulls.

• Stomach Upset - Taking creatine may cause stomach problems for some people, such as stomach upset or mild anxiety. You can take creatine with your food or in any easy form to avoid this.

• Diarrhea - Creatine should be taken as per the recommended dosage given on the label. If you consume too much creatine at one time, it may cause diarrhea. Therefore, following the recommended dosage to avoid this problem is extremely important.

• Dizziness - Some people have felt dizzy after taking creatine, the easiest way to avoid this is to give your body an adequate amount of water throughout the day or avoid dehydration.

• High Blood Pressure - People face high blood pressure due to taking high doses of creatine. Always Use creatine as per the recommended dosage. 

When To Consume Creatine

Pre Workout - Taking creatine supplement before a workout ensures that adequate amounts of creatine are available in your muscles during the workout, which is beneficial in enhancing your performance or building muscle endurance.

Post Workout - Many fitness enthusiasts & athletes prefer to take creatine after their workout. So they use creatine as their post-workout protein or carbohydrate source to aid in muscle growth and recovery.

Anytime During the Day - You can take creatine at any time throughout the day that best suits your routine. Taking creatine daily is more important than the time of taking it. If you find it more convenient to take creatine with any of your meals, you can take it, or if you just want to take creatine, that is perfectly fine too.

Creatine Types 

Various forms of creatine are available in dietary supplements and used by bodybuilders or fitness enthusiasts to enhance their performance. 

1. Creatine Monohydrate - Creatine monohydrate is the most common and researched form of creatine, which contains creatine and a water molecule. Bodybuilders and fitness enthusiasts use creatine monohydrate to improve muscle strength, build new muscles and keep them hydrated.

2. Creatine Ethyl Ester (CEE) - The more absorbable form of creatine is creatine ethyl ester (CEE), but this is not the recommended form of creatine because ethyl ester can worsen creatine levels in the blood and muscles.

3. Creatine Hydrochloride (HCl) - This form of creatine is more soluble than monohydrate and after consumption it also reduces the chances of having an upset stomach. But this is a less researched form than creatine monohydrate.

4. Buffered Creatine - This form of creatine combines creatine with an alkaline powder that acts as a buffer and decreases bloating. Studies say that buffered creatine has no exceptional benefits over creatine monohydrate.

5. Creatine Nitrate - This form of creatine combines creatine with nitric oxide to improve blood flow or oxygen delivery to the muscles. Creatine nitrate is a new form and yet more clinically proven studies are needed. 

Where to Buy Creatine?

Repfuel Sports is India's best and authentic supplements brand. To get the best price of creatine, you can buy our maxout creatine which is an economical & 100% genuine creatine monohydrate.   

Frequently Asked Questions - Creatine

Is creatine good for you? 

Creatine is a dietary supplement with benefits in both health and athletic performance. Creatine improves cognitive function, protects against some neurological diseases, improves our exercise performance and accelerates muscle growth.

Should I take creatine every day?

Creatine is a completely safe supplement to consume for many people. We can take 4 to 5 grams recommended dosage per day which is considered safe for up to 18 months. But you should still consult your physician before taking any type of supplement.

Does creatine make you gain weight?

Creatine is a well-researched & proven supplement that boosts your exercise performance, and it holds water in your muscles which can make you feel fuller or gain weight. But it is not at all true that creatine will make you gain weight. Creatine keeps your muscles hydrated which helps them recover faster.

When should you take creatine?

When you do intense workouts, taking creatine before or immediately after exercise helps in muscle recovery and growth.

Who can consume creatine?

Bodybuilders, fitness enthusiasts, gym goers and athletes can take creatine. People who have diabetes, liver or kidney disease should take expert advice before taking creatine.

Which is better: creatine powder or liquid?

Taking creatine in powder form is more beneficial because it is better absorbed in your body. Liquid creatine is less effective than powder and mostly excreted without being absorbed into your body.

How much creatine per day is recommended?

Health authorities advise that taking 3 to 5g of creatine per day will not cause any problems. But if you want to increase the dosage then you should take advice from your health expert.