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What Happens to Your Body On Creatine?

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Rating: 4.0; Vote: 1

A step-by-step journey inside your body after taking creatine. Learn what happens to your body when you take creatine and find out exactly how to use creatine for muscle growth. Questions like how much creatine you should take, what creatine is best, and what are the side effects of creatine will all be answered in this video. Creatine is one of the most popular supplements for building muscle and increasing athleticperformance. Research shows that 45 to 75% of athletes like powerlifters, boxers, and weightlifters use creatine (1)So what actually happens to your body when you take creatine? Is it safe longterm and what kind of effects can you expect both the good and the bad. Well, today we're going to take a journey inside the body to see exactly what happens after creatine is consumed. And first, you should know that less than 200 years ago we didn't even know what creatine was. It wasn't until 1832 that it was discovered by a French Scientist )that successfully extracted it from beef. It was only then that we started to learn that this molecule is very common and it gets produced by mammals from the amino acids glycine, methionine, and arginine. Specifically, your body primarily produces creatine out of these amino acids in the liver, although its also synthesized to a lesser extent in the kidneys and pancreas. Research shows that a 70 kilogram or 155-pound man with an average physique, naturally has about 120 grams of creatine stored in his body without any supplementation. (2) About 90-95% of this creatine is located within his muscle cells, where the creatine can quickly be used to provide benefits for energy production and athletic performance. the other 5 to 10 percent of creatine can be found all over the body in other cells and tissues including the brain. While your body creates about one to two grams of creatine per day on its own, you can also get more creatinefrom food or supplements. Especially red meat and fish score high in creatine because like I said 90 to 95 percent of creatine is found in human muscle and this is also true for animal muscle. One pound of beef or salmon provides about one to two grams of creatine and it's estimated that, on average, most people get about half of their daily creatine intake from animal meats. Since vegetarians and vegans dont eat meat, they often have lower levels of creatine in their bodies. (2. 5)This is because even thoughyour body does create about one to two grams of creatine per day, on average, yourbody also releases about two grams of creatine per day in the form of creatinine. So, if you dont eat meat products and you dont supplement with creatine, you're unlikely to become deficient, but you can end up with lower levels of creatine in your muscles and circulatory system, and that will have a negative effect on your athletic performance. On the other hand, if youtake in a surplus of creatine through supplementation or food the most significant impact that it'll have after entering your body will beenhanced energy production. You see muscle contractions require energy, which comes from the breakdown of adenosine triphosphate, also known as ATP. The amount of ATP found within a muscle is generally so low that its only enough to generate energy for a fraction of a second'. After it generates that energy it breaks down into ADP which can't be used for energy. At this point, your body will use a phosphate molecule torecyclethis bi-product Adp, back into Atp so it can be used for energy again. And thats exactly where creatine comes into play, most people don't know that creatine is actually turned into creatine phosphate inside the body. Creatine phosphate serves as the phosphate donor for the replenishment of ATP. In other words, creatine provides a buffer against muscle fatigue by assisting with the energy production process. So the steps are first the creatine is ingested either through food or in a supplement form. The creatine is converted into creatine phosphate and this leads to more creatine phosphate being stored in your muscle tissue. That extra phosphate becomes available for ATP recycling and ultimately leads to muscles being able to produce more energy for longer with less fatigue. It's thanks to this mechanism that creatine is so highly effective at increasing athletic performance and power output. In fact, in a large meta-analysis that included 22 studies on creatine (4) researchers found that it was able to significantly increase lifting performance. (6) The results showed that the average increase in weight lifting performance was 14 percent higher in the creatine group than in the placebo group. Other studies on creatine supplementation in relation to athletic performance, also demonstrated impressive results. (7) With short-term creatine supplementation leads to improved maximal power, strength
Date: 2021-12-23

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Comments and reviews: 10

Owen
Okay personal trainer here and the creatine phosphate energy system is used with maximum effort short bursts which means creatine isn't a necessary supplement at all because the body (as the video said near the beginning) contains loads of creatine to begin with. The only thing the supplement will achieve is allow you to perform maybe one extra rep or get a few extra kilos on a one rep max and if your diet is right for your training type then you'll be getting all the necessary energy from the food you're eating. Unless perhaps you're on a low carb diet like keto which is crazy because it's got crazy health risks and if you're training properly you need carbs to maintain your energy and a bunch of other stuff I won't go into
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Jose
If you already kinda chubby and worried creatine will make you look more swollen look man theres no way around it 100% it happens you just gotta lift consistently.
My face and body all together looked more swollen than before but I stayed consistent with lifting and eventually all that water I was retaining went straight to the muscle groups I worked out most. Even before you see the results your gonna feel them in overall strength, endurance, and muscle recovery after your workouts. So even as a big guy you lift consistently youll get huge benifits off of creatine 100%
Just dont start taking this shit if you arent serious about working out cause youll just end up fat for no reason
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Hoodrat
weighed 62kg in February, could barely bench 60kg for one rep, now I weigh 70kg and can bench 90kg for 8 reps, been taking 5g of creatine every day and working out consistently throughout the year and my whole body has changed for the better, just make sure you drink BUCKET loads of water, i developed a small kidney stone mid way through the year not drinking enough water, thankfully i learned that lesson the hard way so you dont have to.
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ChriChri
145 in February, started creatine in october and jumped 3 pounds instantly, currently 165 but cut with low bodyfat, This is tied in with lifting/cardio 5 days a week and doing my best to pack on pounds but the help creatine gave is not negligible, Have yet to have side effects, my dumps are a little worse nowadays but that could be from the more protein i intake nowadays and being a hyper masculine shy hung alphamale
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Hondeer
I did this garbage while racing XC / DH bikes. Works great for about 3 months then, the crash. You're constipated AF, liver goes to shit and you piss orange no matter how much water you drink. You're tired and you end up below your normal endurance. Legit, went to plant based and high carb, smoked my old times and had energy to spare. Oh, Creatine also makes you break out with body acne.
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sport
The first time I took creatine i made a huge mistake which will probably sound retarted, but I pretty much would hydrate before my daily dosage. Only to feel fatigued and dehydrated, my 2nd time around I would take my creatine and drink all the water after that was my key to good ass work outs and max benefits from creatine.
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Idris
i was told that if you dont hydrate properly during use it can be bad for your liver/kidneys. i say loft and eat right, all that supplement crap is not good just eat foods with protein and sleep work hard take care of yourself dont mess up your body w BS.
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Jadeja
Well I am vegitarian and my friends only eat meat like animals still they are fat ass
They can't even run 1km with me morning walk where I run 6km I think stamina and power is more about how hard you train your body then eating and shitting
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UNAPOLOGETICALLY
I see vegan calisthenics athletes, vegan athletes, vegan bodybuilders, they dont seem to need creatine with the looks of complete physiques built off vegan, plant and whole food and minerals. Just my observations, nice try though
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Bobby
Is there any one that could just sum it up and say if it is something I should get to build muscle and dose it really make you be able to pump and do more in your work out and how bad are the side affects
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