Creatine: Key Facts and Useful Recommendations

Many people want to take creatine to increase their muscle mass. However, they doubt whether to do this. This is due to the fact that they simply do not know what this substance is, and what its features and benefits are. This is what will be discussed below.


Creatine is a complex substance that contains the amino acids methionine, arginine, and glycine. Most of it accumulates in the human muscles. This substance is produced in the body. The liver is the organ responsible for the production of this substance. However, some foods are natural sources of it:

  • Beef;
  • Salmon;
  • Pork

But it’s worth noting that these foods can’t provide enough creatine to build muscle. That is why it is recommended to use it additionally as a supplement.

The substance enters the bloodstream through its absorption by the stomach tract after it enters the body with food or from the liver. The substance is delivered by the bloodstream to the muscles, where it is absorbed. The substance is a source of energy that is necessary for muscle contractions.

Impact on Performance

The optimal level of creatine content in the body helps to increase the body’s endurance to longer physical activities. The substance is particularly effective in cases of short bursts of high-intensity exercise. A number of studies have shown improvements in:

  • muscle mass;
  • strength;
  • power output;
  • maximal power.


There are two types of creatine:

  1. Creatine Monohydrate is the most common type. It is available to consumers in the form of powders that are almost 100% creatine. It is allowed to combine it with other supplements. The combination of this type with simple carbohydrate supplements helps to enhance the update of creatine monohydrate.
  2. Creatine Ethyl Ester is creatine monohydrate with an ester attached. This type is characterized by a higher absorption rate due to the presence of esters.

How to Take the Substance Correctly?

You can take the substance in the form of a powder, liquid, or capsule. However, the greatest effect can be achieved when taking powdered creatine, while its liquid form has the lowest degree of benefit for the body.

Experts recommend combining the intake of the substance with the consumption of simple carbohydrates. This will help increase its absorption in the intestinal tract. You can use grape juice or dextrose to trigger a surge of insulin and speed up blood circulation. Creatine will be delivered to the muscles faster as a result. Please note that it is not recommended to combine the use of this substance with sour fruit juices. They reduce the effectiveness of the substance.

Today, you can buy mixed supplements that consist of creatine and simple carbohydrates. Some supplements contain vitamins and minerals. Prices for such products are much higher. However, their high effectiveness has been clinically proven.

Useful Tips

Experts advise you to start taking the substance with a base powder of creatine monohydrate. The dosage should not exceed 20 grams per day. The course of taking is 5-7 days. After this period, it is recommended to reduce the daily dose to 5-7 grams. You can mix it with a post-workout cocktail.

Remember that the most effective is powdered creatine. You should give preference to this form of substance, despite the fact that the liquid or pills are cheaper in some cases. However, their effectiveness is much lower.

Mixed supplements also deserve your attention. They are characterized by rapid absorption and a high degree of efficiency. The result of their consumption will be appreciable within a short time after the start of course.

Leave a Reply

Your email address will not be published. Required fields are marked *