What is Creatine? Benefits, Uses, and Side Effects

Supplemental use of vitamins and minerals is getting the right attention these days. More and more people are getting curious to try dietary supplements that can keep their bodies active with essential nutrients. There is a complete range of products that are safe to consume and accurately labelled. Chances are you might have seen another sought-after product on the shelves: creatine. 

The demand for this dietary supplement has grown astronomically over a decade. It has a range of health benefits, especially if you are into bodybuilding, sports, or fitness. This guide helps you understand what is creatine and its benefits.

What is Creatine?

Creatine is a type of amino acid formed by your kidneys and liver and stored in the muscles. It serves as a leading source of energy for your body, especially for your skeletal muscles. Skeletal muscles attach to the bones while helping your body move effortlessly. Creatine is also stored in the brain tissue.

Creatine is available in the form of phosphocreatine or phosphorus groups to supply energy to the cells. The benefits of creatine are observed as improved body stamina and strength. This mechanism aids the muscles, brain, and liver to boost sports endurance. It also improves muscle size. Therefore, athletes and fitness enthusiasts take supplements for high-intensity workouts. 

With Wellversed, you can shop for the Wellcore Micronised Creatine Monohydrate supplement to cater to your specific fitness and bodybuilding needs. 

Proven Benefits of Consuming Creatine

While creatine is readily available naturally in food sources like animal milk, red meat, and seafood like shellfish, the use of creatine supplements can increase its overall effectiveness. With creatine supplementation, like Wellcore Micronised Creatine Monohydrate by Wellversed, it is proven that you obtain at least a 20 per cent increase of creatine in your muscles.

Wellversed’s creatine supplement creates a larger energy system, which allows athletes and sports enthusiasts to perform at a better capacity. Creatine is a great way to support resistance training or even short running sprints.

More uses of creatine supplements are:

1. Better Athletic Performance
   

   For athletes or bodybuilding professionals, creatine supplementation boosts energy levels in the muscles during heavy lifting or high-intensity exercises. Creatine also helps with injury prevention and post-workout recovery, resulting in better athletic performance.

2. Improves Muscle Mass & Strength
   

   For athletes and fitness freaks, creatine supplementation increases total energy in cells at the time of anaerobic activities, including strength training. At the same time, creatine also decreases protein breakdown in the muscles, eventually supporting increased muscle mass. With better muscle mass, there is a possibility of improved endurance and enhanced physical performance.

3. Might Be Helpful in Managing Type 2 Diabetes
   

   
   Taking creatine supplementation can also aid those with type 2 diabetes by managing blood sugar levels. Research reveals that creatine supplements enhance insulin sensitivity and glucose uptake into cells. Eventually, this leads to improved blood sugar levels after a meal.

How to Use Creatine

You can buy creatine in either powder or capsule form as a supplement. It is commonly added to sports supplements and protein shakes. Creatine should be consumed with plenty of water. It is most effective for improving athletic performance when consumed right after your workout session.

If you are buying Wellversed’s Wellcore Micronised Creatine Monohydrate supplement, you can add one scoop (equivalent to 3g) of the powder to 200-250ml of water or your desired beverage. Shake well until dissolved completely and consume.

Some additional tips to consider are:

• Micronised creatine monohydrate supplement is water soluble and effective when consumed in fluid form.
• You can spread out your intake across the day through meals to maximise creatine benefits.
• You can have creatine supplements for 1-3 months, depending on your goal or workout intensity. 
• You can have creatine products with carb-rich food products. 
• Ensure natural supplementation with meat, eggs, and fish

Potential Side Effects of Creatine

Some people might report specific side effects upon consuming creatine supplements, even though clinical trials have not confirmed these side effects in larger groups of people. Some of the reported side effects of creatine are:

• Diarrhoea
• Nausea
• Trouble with hotter temperature
• Muscle stiffness or cramps

Is It Safe to Consume Creatine Daily?

Most experts regard creatine supplements as safe. According to the International Society of Sports Nutrition (ISNN), creatine monohydrate is a safe, well-studied, and effective supplement. The reputed organisation argues that creatine is one of the nutritional supplements for which research has constantly unveiled positive impact and safety. The FDA also puts creatine supplements in the category “generally recognised as safe.”

How to Choose the Right Creatine?

Here comes the most asked question. When you buy creatine, you will observe that most supplements, like Wellcore Micronised Creatine Monohydrate, contain creatine monohydrate as the primary salt. It is one of the most effective creatine supplements and is well-suited for supporting your physical wellness.

The right type of creatine supplement will ultimately depend on your personal preference, cost, health history, and so more. It is best to consult with your healthcare professional to determine your bodily requirements.

Although there are no reports of the negative impact of creatine intake, it is recommended to take your dosage after consulting with your fitness expert or nutritionist. To support and boost your athletic performance, you must add creatine supplements from trusted brands like Wellversed.

Frequently Asked Questions

1. Does creatine increase weight?

Yes. As creatine tends to pull water into the cells, you can experience increased water weight or increased muscle mass. However, it is not to be confused with fat.

2. Is it OK to take creatine every day?

Creatine doses of up to 25 grams daily for around 14 days are regarded as safe. Lower doses (up to 4-5 grams daily) for up to 18 months are also regarded as safe options.

3. Can creatine lead to hair loss?

Although there is scant evidence that has particularly analysed hair loss after taking creatine supplements, the impact varies from body to body. In some, it might occur due to the increased levels of androgen (a male hormone) in the blood.

4. Can creatine lead to kidney damage?

Creatine appears to be quite safe. Only a very high dose of creatine might impact kidney health. Therefore, it is suggested that you take creatine supplements under the supervision of your health expert.

5. Can creatine be consumed by a teenager between 15-17 years of age?

Most medical experts and doctors usually suggest creatine to be consumed only by athletes over 18 years of age.