Best 6 Creatine Rich Foods and Supplements

Best 6 Creatine Rich Foods and Supplements

There are a lot of misconceptions and myths about Creatine. Due to these myths, people are not able to extract the best results out of a game-changing supplement like this. From kidney damage to bloating, we will cover and bust all the myths about Creatine in a generalized way without using any technical explanation so that the person who wants to use it can use it without any fear and doubt.

Creatine is a naturally occurring element present in muscle cells. It aids in the production of energy by your muscles during heavy lifting. Creatine supplementation is widely used by athletes and bodybuilders to gain muscle, increase strength, and boost exercise efficiency. Creatine is similar to amino acids in several ways. The amino acids glycine and arginine can be used to make it.

Creatine Sources – Foods and Supplements

Creatine can be obtained from both edible foods high in creatine and creatine in the form of supplements. There are some edible food high in creatine like-:

  1. Red Meat
  2. Fishes

Creatine can also be taken from supplements in the following forms-:

  1. Creatine Monohydrate- This form consists of a creatine molecule and a water molecule, and it can be handled in a variety of ways. Creatine anhydrous is generated when the water molecule is extracted. The amount of creatine in each dose increases as the water is removed. Creatine anhydrous contains 100% creatine by weight, while creatine monohydrate contains approximately 90% creatine by weight.
  2. Creatine Ethyl Ester- The absorption and uptake rates of creatine ethyl ester can vary from those of other types. It is not suggested for use because it does not appear to be as successful as the monohydrate form.
  3. Creatine Hydrochloride-  Although the high water solubility of the HCl form is encouraging, more research is needed before it can be suggested over other forms.
  4. Buffered Creatine- Despite the fact that a small amount of research suggests buffered forms might be as successful as monohydrate forms, there isn’t enough evidence to recommend them
  5. Creatine Magnesium Chelate- According to some studies, creatine magnesium chelate is just as successful as creatine monohydrate. However, there is a scarcity of knowledge, and it does not appear to be supreme.
  6. Liquified Creatine- The supplement’s liquid forms tend to degrade and become inactive. They don’t seem to boost workout efficiency or have any other advantages.

According to personal experience and public reviews, creatine monohydrate is the most effective, budget friendly and easily available form of Creatine available.

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Side Effects of High Creatine Dosage

There are three major side effects of taking very high doses of creatine.

  1. Bloating
  2. Kidney Damage
  3. Stomach Discomfort

Creatine And Bloating

People think that the root cause of bloating is Creatine. This is absolutely wrong. The majority of people consume this supplement when they are on the gaining phase. People don’t keep track of their macros when they are on gaining. The two major reasons for Bloating are Carbohydrates and Salt. People consume so many carbohydrates without knowing that carbohydrates hold water in their bodies. For every gram of carbohydrate we eat, about 2-3 grams of water is retained in our body because carbohydrates are stored as glycogen and the body needs water to process carbohydrates and store them as glycogen. Excess salt consumption can also lead to bloating because salt contains Sodium and Chlorine. The presence of sodium in salt is responsible for bloating when an excess of salt is consumed. Hence bloating is a combined cause of extra carbohydrates and excess salt in our diet.

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Creatine And Kidney Damage

Heavy lifters are often diagnosed with kidney problems. When asked about the root cause of this problem their answer is “Creatine”. But is this answer true? Absolutely not. Because the Right answer is “Creatine Overdose”. People who get good results while using this supplement often start overusing it to maximize the results. Creatine helps our muscles to hold water that provides fullness and more power to our muscles so that we can lift more and perform better in the gym. People start overdosing it without knowing the proper dosage and science behind it. Creatine can never be a cause for kidney problems if taken in a measured dosage. The dosage is based on your performance, your experience, and the intensity of your workout sessions.

Beginners should not exceed the dosage of 5 grams a day. Even 3 grams is a good dosage for them. For experienced lifters, they can go up to 7.5-10 grams based on their workout regime. Many people go up to 20-30 grams a day and still don’t get any problems. But there is no need to go to that dosage level because everybody is different. Such big dosages can turn out to be very harmful to a beginner or an intermediate-level lifter.

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The Best Form Of Creatine To Buy

There are many forms of Creatine available in the market for us to buy. The safest, easily consumable, and affordable forms of Creatine are the Micronized and Monohydrate forms. The most widely used and easily consumable form of this supplement is the monohydrate form. The micronized form is more refined, and has better solubility than Creatine Monohydrate but is a little expensive than that. Both the forms of Creatine can be taken to achieve results provided that they are being used in a measured dosage.

Best Way To Consume Creatine

People around the world have different ways of consuming Creatine. The most traditional and yet effective way of consuming it is with water. Many people take it by mixing it with non-fizzy energy drinks like Glucon-D, Electrol, etc. Some prefer taking it with coffee and some mix it with their pre-workout drinks. If your supplement is original it will have good solubility and will blend in easily with all the options that are mentioned above. You can try any of these options and can stick with the one that suits you best.

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The Basic Things To Keep In Mind

  1. Don’t get fantasized or influenced by someone who is overdoing Creatine stick to your dose believe in yourself and keep on working hard.
  2. Always monitor your carbohydrates and salt intake because whether you are on gaining or cutting you will not want a bloated body In any of the two cases.
  3. While buying a supplement ensure that the supplement is original that has good solubility in any kind of liquid drink you mix it with.
  4. If you have previous or current medical conditions always consult your doctor before consuming any supplement.

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