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Welcome to our guide on the basics of creatine and its impact on fitness and muscle development. Whether you’re an athlete, bodybuilder, or fitness enthusiast, creatine is a popular supplement that has gained significant attention for its potential benefits. In this article, we will delve into the world of creatine, exploring its effects on muscle performance, debunking common myths, and discussing natural alternatives to consider. Plus, we’ll guide you on where to buy creatine supplements online, ensuring you have access to high-quality products to support your fitness goals. Let’s dive in and uncover the science behind creatine supplementation.
What is Creatine?
Creatine is a naturally occurring compound found primarily in muscle cells, where it plays a vital role in energy production during high-intensity, short-duration activities. It is not an amino acid itself, but is made in the body from three amino acids: arginine, glycine, and methionine. It can also be obtained through dietary sources like meat and fish.
Creatine helps replenish adenosine triphosphate (ATP), the primary energy currency of the cell, allowing for sustained muscle contraction and improved performance in activities such as weightlifting, sprinting, or other explosive movements. Additionally, creatine supplements are popular among athletes and fitness enthusiasts to enhance muscle energy, increase strength, and support muscle growth. The scientific community widely recognizes creatine as a safe and effective supplement when used responsibly and within recommended guidelines.
What are the Benefits of Creatine?
- Enhanced Muscle Strength: Creatine is widely known to increase physical performance in successive bursts of short-term, high-intensity exercise, making it a popular supplement among athletes and fitness enthusiasts. [PMID: 25946994]
- Increased Muscle Mass: By aiding the growth of muscle fibers, creatine can help increase overall muscle mass. [PMC8949037]
- Improved Recovery: Creatine may speed up muscle recovery after exercise, reducing muscle damage and inflammation while promoting complete recovery during rest periods. [PMC8228369]
- Boosted Brain Health: Some research suggests that creatine might improve brain function and support cognitive performance, potentially aiding in conditions like Alzheimer’s, Parkinson’s, and other neurological diseases. [PMC6093191][PMC7916590]
- Assistance with Certain Medical Conditions: Some medical conditions, like neuromuscular disorders, can benefit from the use of creatine, helping to improve strength and lean body mass.
How Does Creatine Work?
Creatine’s beneficial effects on exercise performance and tolerance primarily stem from its role in the creatine phosphate (aka phosphocreatine) energy system. Here’s how it works at a molecular level:
- Energy Storage: The body converts creatine to phosphocreatine, which serves as a storage reservoir for quick energy. Phosphocreatine is a high-energy molecule that can donate its phosphate group to adenosine diphosphate (ADP) to form adenosine triphosphate (ATP) – the primary energy currency of the cell.
- ATP Regeneration: During high-intensity, short-duration exercise like sprinting or weightlifting, ATP is rapidly used up. Phosphocreatine can quickly regenerate ATP by donating its phosphate group to ADP. This process is catalyzed by the enzyme creatine kinase.
- Buffering System: The generation of ATP via creatine phosphate also helps buffer the accumulation of hydrogen ions (H+), which contribute to the acidic environment in the muscle during high-intensity exercise. This acidosis can inhibit key enzymes involved in energy production and muscle contraction, leading to fatigue.
- Protein Synthesis: Some research also suggests that creatine supplementation may help stimulate protein synthesis and muscle growth, possibly due to increased workload capacity and cell signaling.
By increasing the availability of phosphocreatine in the muscles, creatine supplementation essentially enhances the body’s capacity to quickly generate ATP during high-intensity exercise, thereby improving exercise performance and tolerance. However, it’s important to note that the effectiveness of creatine can vary from person to person, depending on factors like diet, fitness level, type of exercise, and individual muscle creatine levels.
Myths About Creatine
Creatine supplements have been widely researched and proven to be an effective aid for improving high-intensity exercise performance. Despite this, several myths surround their use.
Myth 1: Creatine causes kidney and liver damage. This concern originated from the fact that creatinine, a breakdown product of creatine metabolism, is used as a marker for kidney function. However, numerous studies have confirmed that creatine supplementation does not damage the liver or kidneys in healthy individuals.
Myth 2: Creatine leads to dehydration and cramps. Some believe that creatine can cause dehydration and muscle cramping. However, research does not support this. In fact, creatine supplementation can increase the body’s total water volume, potentially aiding hydration.
Myth 3: Creatine is a steroid. Creatine is often mislabeled as a steroid. This is inaccurate. Creatine is a naturally occurring compound derived from amino acids, while steroids are synthetic drugs that mimic the effects of the hormone testosterone.
Myth 4: All athletes respond to creatine the same way. Not everyone responds to creatine supplementation in the same way. Factors such as diet, muscle fiber type, and exercise routine can all influence the body’s response to creatine.
Myth 5: Creatine causes weight gain due to fat. While creatine can cause a slight increase in body weight due to water retention in the muscles, it does not lead to fat gain. Over the long term, it may actually support muscle growth and potentially boost metabolic rate.
While these myths persist, it’s always crucial to remember that individuals should consult with a healthcare professional before starting any supplement regimen, including creatine, especially if they have any pre-existing health conditions.
Phosphocreatine vs. Creatine Monohydrate Supplements
Phosphocreatine, also known as creatine phosphate, is creatine with a phosphate group attached. It is found naturally within muscle cells, it plays a vital role in the rapid regeneration of ATP (adenosine triphosphate), providing immediate energy during intense exercise.
On the other hand, creatine monohydrate is a form of creatine combined with a single water molecule and is the most common form of creatine supplement. When it is taken, it’s absorbed into the bloodstream and taken up by muscle cells, where it’s converted into phosphocreatine.
So, phosphocreatine hangs out within muscles waiting for an opportunity to donate it’s phosphate to ATP during a burst of activity. Creatine monohydrate supplementation raises levels of both free creatine and phosphocreatine stores.
Is Creatine Safe?
Creatine supplements are among the most well-researched and widely used performance supplements, particularly in the context of strength and power training. Numerous scientific studies have demonstrated the safety of creatine supplementation when taken within recommended dosages. The International Society of Sports Nutrition, along with other health and sports organizations, recognizes creatine as an effective and safe supplement for enhancing athletic performance.
Medication Interactions with Creatine
Creatine may interact with certain medications, and it’s important to be aware of these interactions. Here is a bulleted list of medications that may interact with creatine, along with the severity of each interaction:
- Diuretics (Water Pills): Interactions between creatine and diuretics may increase the risk of dehydration and potentially lead to kidney damage. It is important to stay adequately hydrated when taking both creatine and diuretics. Severity: Moderate.
- NSAIDs (Nonsteroidal Anti-Inflammatory Drugs): Because NSAIDS cause kidney damage, the combination of creatine and NSAIDs, such as ibuprofen or naproxen, may increase the risk of kidney damage. It’s important to use NSAIDs cautiously and under the guidance of a healthcare professional when taking creatine. Severity: Moderate.
- Nephrotoxic Drugs: Certain medications with potential kidney toxicity, such as some antibiotics and chemotherapy drugs, may have an increased risk of adverse effects when combined with creatine. It’s important to monitor kidney function and consult with a healthcare professional when taking these medications along with creatine. Severity: Moderate.
- Lithium: Creatine may increase the risk of lithium toxicity by reducing its excretion from the body. This interaction may lead to increased lithium levels in the blood, potentially causing side effects. It is crucial to discuss the use of creatine with a healthcare professional if you are taking lithium. Severity: Moderate.
- Medications that Affect Kidney Function: Medications that can affect kidney function, such as some antiviral drugs or medications used for organ transplantation, may interact with creatine and potentially increase the risk of kidney damage. Close monitoring and guidance from a healthcare professional are essential in such cases. Severity: Moderate.
Supplements That Interact With Creatine
- Caffeine: Combining creatine with caffeine may reduce the effectiveness of creatine supplementation. Caffeine has diuretic properties that can potentially counteract the hydrating effects of creatine and may interfere with its absorption. It’s advisable to separate the timing of caffeine consumption from creatine intake.
- Beta-Alanine: Beta-alanine is another popular supplement used to enhance exercise performance. When combined with creatine, beta-alanine may have additive effects on muscle strength and endurance. Taking these two supplements together may provide synergistic benefits for athletic performance.
- Nitric Oxide Boosters: Nitric oxide boosters, such as arginine or citrulline, are often used to enhance blood flow and promote better exercise performance. When combined with creatine, nitric oxide boosters may have complementary effects on muscle pumps and endurance. These supplements can be taken together to potentially enhance athletic performance.
Food Sources of Creatine
Creatine is naturally found in various animal-based foods, with higher amounts typically found in meat and fish. Incorporating these food sources into your diet can provide a natural supply of creatine. However, it’s important to note that the actual amount of creatine consumed through food is significantly lower compared to creatine obtained through supplementation.
|Amount of Creatine per 100g
|Pork, Fish, Chicken
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Creatine by Thorne
- NSF Certified for Sport®
- A highly researched, micronized form of creatine monohydrate
- Colorless, no odor, and enhanced solubility
Because an athlete needs to know that his or her supplements are trustworthy and compliant, every batch of an NSF Certified for Sport® to ensure the absence of more than 200 substances banned by many major athletic organizations, including stimulants, narcotics, steroids, diuretics, beta-2 agonists, and masking agents.
Mix 1 scoop with at least 8 ounces of water, juice, or preferred beverage daily or as recommended by your healthcare or performance professional. Can be used 30-90 minutes before or after exercise.
Amount Per 1 Scoop Serving
Creatine Monohydrate … 5g
Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.
Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.
To Sum It Up
Creatine holds benefits for individuals looking to enhance muscle performance and support their fitness goals. We have explored the effects of creatine on recharging spent ATP. Now, armed with knowledge, you can make informed decisions about incorporating creatine into your fitness routine. Remember to buy creatine supplements only from reputable sources to ensure the highest quality and NSF certified so that you know it doesn’t contain undeclared drugs. With the right approach, creatine can be a valuable tool in your fitness journey, helping you reach your desired goals and optimize your muscle performance.
This Article is Not a Substitute for Medical Advice
Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.