Creatine as a dietary supplement
Facts & Benefits of Creatine Powder
Content
- What is Creatine Powder?
- Where does the intake of creatine show its effect?
- Does creatine supplementation have side effects?
- The correct intake of creatine powder
- Is Creatine vegan?
- The Creatine Powder from Fairnatural
What is this article about?
Creatine is one of the most popular and well-researched supplements on the fitness market, along with protein powder. In this blog article we explain what creatine is and where the popularity of this powder comes from!
What is Creatine Powder?
Creatine is a compound of carbon and nitrogen that is produced by the body in the liver and kidneys from the amino acids glycine, arginine and methionine. This substance is stored 90-95 % in the muscles, 40 % of which as free creatine and 60 % as creatine phosphate. Creatine is therefore very important for the energy metabolism of the skeletal muscles. The body can produce about 1 to 2 g of creatine itself every day, but depending on the body type and activity, this is not enough for the daily requirement. For this reason, additional creatine should be taken in with food.
Creatine is also found in the muscle tissue of cattle, pigs and other animals, just as it is in human muscle tissue. Red meat and fish are therefore very rich in creatine. People who eat meat and fish therefore take in extra creatine. This is why it is difficult for vegetarians* in particular to cover their daily creatine requirements, especially if they are very active in sports. In this case, the creatine requirement can be met with the help of dietary supplementation with creatine preparations. Numerous studies in recent years have shown that taking creatine powder as a supplement to a balanced diet can offer many benefits, especially for vegetarians and vegans.
Where does the intake of creatine show its effect?
Strength training
What exactly does creatine powder do in our body? The intake of creatine powder has a positive influence on your strength performance during high-speed strength training. This effect has already been proven in numerous clinical and sports science studies. Creatine increases physical performance during high-intensity and short-term physical exertion.
The daily intake of creatine powder can therefore increase the effect of strength training on muscle power. Creatine must be converted into creatine phosphate in the body after it has been absorbed by our organism. This creates an energy-rich compound that then drives all other processes in the body for building strength.
Cognitive performance
It has also been found that the growth of new brain cells is promoted by taking creatine (in conjunction with regular exercise) and creatine can help with chronic, stress-related depression. In addition, creatine has been found to increase working memory and intelligence by improving the brain's energy capacity.
For this reason, you should try creatine powder even if you are not a bodybuilder, as creatine powder not only helps you build muscle, but also improves your cognitive performance and overall physical well-being.
Does creatine supplementation have side effects?
Creatine is often claimed to cause increased water retention when the powder is taken. It is true that creatine stores water, but this storage is exclusively intracellular (in the muscles) and thus provides the additional muscle strength or the desired muscle growth. However, creatine has no influence on water retention under the skin.
Creatine is also often associated with kidney damage. However, this cannot be proven by scientific studies so far. It has been shown several times that no damage to the kidneys, liver, heart or other organs is caused by a prolonged intake of creatine. Rather, creatine has been tested as a safe and effective dietary supplement that is neither carcinogenic nor doubles muscles within a week.
The correct intake of creatine powder
How much creatine powder should you supplement with and how exactly do you take creatine powder? We recommend taking 3g per day. Mix a shake with 3g creatine powder and 250ml water, milk or juice. You can also safely mix your creatine with protein powder in a shake to cover several aspects at once. There is nothing to be said against combining creatine and protein powder, because the amino acids contained in the protein powder can even promote creatine absorption.
Should Creatine powder be taken before or after training?
It doesn't really matter when the creatine powder is taken. The effect can always be achieved provided that the creatine stores in your muscles are full. For example, it is advisable to always take creatine at the same time of day so that you don't forget and can integrate it into your daily routine.
The reason for taking creatine after training is that the creatine stores in the muscles and liver are exhausted at this point after the training session and the body can then quickly obtain new creatine from the creatine preparation.
The intake of creatine powder before training is based on the fact that the active ingredient is only absorbed into the bloodstream after about 1 to 1.5 hours and is therefore immediately available to the muscles during training. In this case, the creatine powder should be taken about one hour before the start of training.
Why is Creatine powder better than capsules?
If you are wondering why you should buy creatine powder instead of supplementing creatine in capsule form: Capsules usually take 3-5 minutes until the capsule shell is broken open in the body and the active ingredients can unfold.
If you take creatine powder with water, milk or a protein shake instead, the ingredients are already in the stomach after a few seconds and can be absorbed directly by the body from that point on.
Is Creatine vegan?
The best natural sources of creatine, such as fish and red meat, are not vegan, but the raw material for creatine powder is inorganic. For this reason, creatine in general and our creatine monohydrate powder in particular is suitable for vegans. The creatine powder from Fairnatural is obtained without any extraction from animal ingredients and therefore contains no animal source materials.
This means that creatine powder can be ideally integrated into a vegan diet, so that the creatine requirement can also be well covered without meat and fish consumption, especially during intensive sporting activity. In addition, the creatine powder is a Halal and Kosher certified product.
The Creatine Powder from Fairnatural
The facts
- Purest creatine powder
- Made in Germany
- Highest purity and bioavailability
- No additives
- Vegan, halal and kosher certified product
What should you look for when buying creatine powder? When buying nutritional supplements such as creatine powder, the high quality of the product is always a very important aspect. For this reason, it was particularly important to us at Fairnatural to develop a high-quality and natural creatine powder.
We use only the purest creatine as the active ingredient of our creatine powder. The creatine monohydrate powder does not come into contact with other substances during production and thus convinces with the highest purity and bioavailability as well as the absence of any additives. In addition, this particularly fine, micronized consistency of the creatine powder ensures optimal absorption of the active ingredient in the body.
The Creatine powder by Fairnatural is your ideal companion in (training) everyday life to bring your strength and muscle growth to a new level as well as to promote your general cognitive energy capacity!
Try now the Creatine powder from Fairnatural and convince yourself!
