Do runners need creatine supplements ?

creatine powderThe fitness world is saturated with supplements that one can easily buy over the counter, but not all of these are created equally. Some work, some don’t, and some are plain dangerous. From all of these supplements only a few types are used widely around the world, with one of them being Cratine monohydrate.

There are two types of Creatine you should be interested in: Creatine pills and Creatine powder; stay away from liquid Creatine as this does not work. This is because when mixed with a liquid, Creatine degenerates over time into its waste product creatinine which is simply excreted by the body since it has no use. Let us now talk a bit about how to best take this supplement.

If you ever spoke to anyone about this subject, then you probably already know about Creatine loading. While not a necessity, this is the best way to reap the full benefits of this supplement. You see Creatine works best when the muscle cells are saturated with it, and such saturation can take a long time if you take a low dose, even up to 30 days. Loading involves taking a high dose of say about 20 to 30 grams for about a week, which is then followed by a maintenance dose of about 3 to 5 grams. Creatine works by increasing the water retention of your muscle cells which in turn makes protein synthesis more effective. This results in increased strength, size, and energy for use during your workouts which are all very positive effects. The best time to take Creatine, regardless of whether you choose to load it or not, is directly after your workout with some carbohydrates. This is when your muscles are the most receptive and you would be wise to take advantage of that situation.

Also worth mentioning is that Creatine is 100% natural. It is found in many meat products but the problem is that the quantities are usually low and even these small amounts are mostly destroyed when said meat is cooked. Creatine is also produced by the body by converting arginine, glycine, and methionine into said substance through the liver and kidneys. Over 90% of the total Creatine found in our bodies is contained in our muscles, which is why supplementing is so important here for bodybuilding reasons.

I hope you guys have found this article useful, and I also hope you learned something new from it. Thanks for reading and see you next time!

Jack