ALL YOU NEED TO KNOW ABOUT YOUR CREATINE SUPPLEMENTATION
1) What is creatine and how does it work?
Creatine is a natural compound found in the body, mainly in muscles, and it's also obtained from foods like red meat and fish or through supplements. It helps provide energy for muscles during intense activities like exercise. Our body can make some creatine, but we also need to get it from our diet. Creatine works by helping to regenerate a molecule called ATP, which is like a cellular battery providing energy for various functions in the body.
When we eat red meat or fish, or take creatine supplements, our muscle stores of creatine increase, giving us more energy for activities like lifting weights or sprinting. Vegetarians may have lower levels of creatine in their muscles because they don't eat as much meat.
Creatine also acts as an antioxidant, helping to protect our cells from damage caused by harmful molecules called reactive oxygen species. It's involved in a process called the creatine phosphate shuttle, which helps move energy around inside cells to where it's needed most.
Some people, like athletes or those with certain medical conditions, may benefit from taking creatine supplements to boost their energy levels or support muscle function. Studies suggest that taking around 3-5 grams of creatine per day can help maintain healthy levels in the body.
2) Who needs creatine supplement?
Early research on creatine initially focused on its effects on exercise performance and safety, showing that it can increase muscle energy levels and improve performance during high-intensity activities like weightlifting, running, and swimming. More recent studies also suggest that creatine is beneficial for people of all ages, with potential health benefits such as reducing cholesterol and triglycerides, managing blood lipid levels, acting as an antioxidant, improving glycemic control, and even potentially reducing the progression of some cancers. Additionally, creatine may increase strength and muscle mass, minimize bone loss, improve cognitive function in older adults, and enhance the effectiveness of certain antidepressant medications. Based on current evidence, it's recommended that individuals consume at least 3 grams of creatine per day to support overall health and well-being throughout life.
3) How should I take creatine, with or without a meal, with just water or any beverages?
The absorption of creatine by the body requires two distinct pathways: first, upon ingestion, creatine passively passes through the intercellular space between the epithelial cells lining the stomach and intestine to enter the bloodstream. [1]
Once creatine enters the bloodstream, it then requires an insulin response to activate glut4 transport, which shuttles creatine (and glucose) to your muscles. [2],[3]
For optimal utilization of creatine by your muscles, take your creatine supplement with a high carb meal/drink.
4) When should creatine be taken? Is it best to take creatine pre or post-workout?
Whether to take creatine pre or post workout depends on your goals, taking creatine within 30 minutes before a moderate to strenuous physical activity enhances performance and endurance, while taking within 30 minutes after strength training sessions will significantly increase your fat-free mass. [4]
5) If I don't know if I will be working out when I get home after work that particular day, should I just take it in the morning and then if I do work out in the evening, can I take it again or would that be too much in a day?
Yes, you can take it in the morning and take it again close to (pre or post) your workout in the evening as long as not to exceed 10g creatine HCl/day (to avoid extra work load for your kidney).
6) Should this product be cycled? Example 3 weeks take. 1 week off.
No cycling is needed, although there is no harm if done so. Research on long term 5-year supplementation of creatine on doses up to 10g/daily has been found to be safe for the body.
FolonaTM Creatine HCl capsule incorporates a clinically validated dosage of Beta-hydroxy-beta-methylbutyrate (HMB), a metabolite derived from the amino acid leucine. This combination synergistically enhances muscle mass growth and improves fitness performance.
Got more questions regarding your creatine supplements? Write your questions in the comment section below and we will add your questions along with answers to this article.
References:
[1] Karlsson J. et al.(1999). Paracellular drug transport across intestinal epithelia: influence of charge and induced water flux. European Journal of Pharmacceutical Science.;9(1):47-56.
[2] Green A.L.,et al (1996a) Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. The American Journal of Physiology 271(5 Pt 1), E821-6
[3] Steenge G.R., et al (1998) Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. The American Journal of Physiology 275(6 Pt 1), E974-9
[4] Antonio J. and Ciccone V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr 6:10:36