What are the side effects of creatine How to take creatine

Creatine is probably one of the most mysterious of all fitness-related supplements. There are rumors flying around about creatine, some people say that eating creatine is like a godsend, training results instantly twice as fast; others say that creatine can hurt your money and body if you are not careful with it. The information about creatine on the internet is scarce, how does creatine work in the end? Who is right?

What is creatine?

Creatine is a natural organic acid that is commonly found in vertebrates and is involved in the energy cycle that supplies muscle movement. The energy required for muscle movement in the body is supplied by a compound called adenosine triphosphate (ATP). When ATP releases energy and causes the muscle to contract, it is converted to adenosine diphosphate (ADP), which has no way to supply energy to the muscle. We can imagine that ATP is charcoal, after burning and exothermic, the charcoal ash is ADP, however, our body is more powerful than charcoal, ADP can get phosphorus atoms from creatine and turn into ATP which can release energy, so when there is more creatine in the body, the more energy can be used for continuous muscle movement, the higher the explosive power and endurance of muscles.

Classification of creatine

What does such an amazing creatine look like? The creatine that can be found on the market today is divided into two categories, with different appearance and usage.

1. Hydrated creatine

This is the creatine that has been developed earlier and is also the most commonly sold and used creatine, also known as creatine generation. It is white powder in appearance and consists of pure creatine, which should be dissolved in water or beverage and mixed well before drinking. When choosing a hydrated creatine, the purer the product, the better. When buying it, you can look at the concentration of creatine indicated on the package. The creatine with the longest history of research is the creatine that has been confirmed by many users, and its efficacy has been repeatedly proven in many experiments, making it the most effective creatine available. In addition, because of its advanced technology and popularity, hydrated creatine is also sold at a relatively low price.

2. Ethyl acetate creatine

This is a creatine that has been developed only in the last decade, and is also called second-generation creatine. Nowadays, the commercially available products are added with supplements developed by the manufacturers, such as glucose and taurine. Some experiments claim that ethyl acetate creatine has a high absorption rate in the human body and is the recommended form of creatine use, but some experiments also point out that this creatine is unstable in the blood and is easily broken down.

How to use creatine

After knowing the types of creatine, the next step is to enter the more practical part, how to eat creatine? In addition to consuming creatine according to the instructions on the packaging of each brand, we have compiled some common guidelines to give you an overall idea before using creatine. Different types of creatine are used in different ways, and the following are two ways to eat creatine.

1. hydrated creatine eating method

As mentioned earlier, hydrated creatine is a pure creatine, and to be fully digested in the body, there must be a period of adaptation, which in more scientific terms is the implantation period. This means that for people who have just started to eat creatine, the first 5-7 days should take in more creatine, about 20 grams a day; after the 5th-7th days, the normal usage will resume, about 5-10 grams a day, so that the body can completely absorb the creatine eaten. The effect of creatine hydrate needs to be eaten every day, when eating the powder dissolved in water or drink, stir well and then drink it quickly, do not leave it for a long time, otherwise the structure of creatine will be destroyed. In addition, some experts suggest that it is better to dissolve the hydrated creatine powder in fruit juice. This is because the sugar in the juice can increase the concentration of insulin in the blood, which in turn helps creatine to be absorbed by the muscle tissue.

2. Ethyl acetate creatine eating method

Unlike hydrated creatine, ethyl acetate does not need to be consumed daily, as long as it is consumed 30-45 minutes before training. On non-training days, the amount used should be carefully controlled, otherwise the body will be overexcited and have a negative impact on the heart. It is important to note that regardless of the type of creatine used, if you have a history of high blood pressure, diabetes, kidney disease, liver disease, or are taking medication that places a large burden on the kidneys, or are over 40 years old, it is recommended that you ask your physician for advice before using creatine so that it does not place too much of a burden on your body.

Side effects of creatine

The most common side effect of creatine for the general public is a slight diarrhea. If used in excess, the possible side effects include: muscle strain; water retention, which increases the load on the heart; kidney failure if the kidneys are not functioning well; increased water intake, which causes electrolyte dilution and leads to cramps or vomiting; and gastrointestinal discomfort (dysentery). If you have a history of kidney disease, it is recommended that you consult a medical professional before use.

Can creatine be effective if you take it?

This is a complete myth. Creatine, no matter how amazing it is, cannot make people with different body structures become physically fit the same way. Creatine depends on the body to absorb and produce its effect, and the efficiency of this absorption varies according to the genetic makeup of each person. It is true that some people do not respond to creatine at all. In addition, the function of creatine is only to help muscles gain more expendable energy. After taking creatine, it is still necessary to combine it with proper training to have an effect. In addition to training, it is also necessary to supplement adequate nutrition, such as whey protein, is an indispensable nutrient to see the results of sports and fitness.