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If you're involved in the fitness world, you've probably heard of creatine. Among supplements, creatine ranks as one of the most popular worldwide. Is it truly deserving of this reputation? This blog takes a deep dive into what creatine is, how it functions in the body, and why it remains a top choice among fitness enthusiasts and athletes.
Is it healthy to take creatine?
Creatine is a widely recognized supplement commonly used to support fitness goals and enhance performance in bodybuilding and athletic training. Creatine in Istanbul, as in most major cities around the world, is easy to find through supplement stores, pharmacies, and online retailers. Taking creatine supplements supports muscle health and endurance.
What Is Creatine?
Creatine is a chemical compound. It is available in external sources like fish, meat, etc., and it is also synthesized internally by the liver, pancreas, and kidneys. Creatine is a rich source of ATP (Adenosine Triphosphate) in the body, which is an energy source for cells and tissues.
What Does Creatine Do In The Body?
Like in many other countries, the popularity of creatine in Turkey is steadily increasing as it gains recognition as an effective fitness supplement. Inside the human body creatine is turned into creatine phosphate before its storage in the skeletal muscles. Creatine benefits muscles by providing energy during short-duration and high-intensity exercises like weight lifting. Creatine phosphate forms ATP and provides essential energy to the muscle during fitness sessions.
Creatine supports the development of lean muscle mass and helps improve stamina. While creatine supplements are widely available in Turkey, it is important to consult a healthcare professional before adding them to your fitness routine to ensure safe and effective use.
Does creatine make you gain muscle?
To answer this question, we have to understand the function of creatine. Creatine is an organic chemical that is particularly useful for short bursts of energy during high-intensity fitness routines. Creatine produces ATP, which is the primary energy source the body uses for the contraction and relaxation of muscles, transmission of nerve impulses, and synthesis of proteins for cellular function.
Research suggests that during resistance-training routines creatine helps gain lean muscle mass. External sources of creatine include red meat, fish, etc. Creatine in Turkey is available in commercial formulations like tablets, powders, capsules, and energy bars, as well. Certain age groups (18 - 30 years old) achieve more muscle growth with continuous use of creatine than people older than 65 years. Similarly, individuals with adequate creatine stores may not see a pronounced increase in muscle mass by using creatine supplements.
To put it simply, creatine provides the body with favorable conditions to increase lean muscle mass. Creatine supplements in Turkey are accessible anywhere and it is easy to place orders for international creatine brands from Istanbul or other metropolitan cities across the country. Creatine assists in increasing muscle mass by:
Enhancing muscle strength
Aiding in quick muscle recovery
Increasing stamina
Increasing muscle cell volume
Why do people take creatine supplements?
The popularity of creatine supplements in Turkey is similar to the rest of the world. Both men and women consume creatine before their workout routines. The reasons why so many people take creatine supplements include:
To improve endurance and energy during high-intensity training
To gain muscle mass
Improve stamina during sports like football, wrestling, sprinting, etc.
Older people use creatine to improve short-term memory and for neuroprotection.
Although anyone can use creatine supplements, they are not suitable to use for children and teenagers. Most creatine supplements in Turkey and other countries are in the form of creatine monohydrate because it provides maximum benefits to the body.
What happens when you start taking creatine?
Once you decide to start taking creatine, the first step is to consult a healthcare professional. Qualified nutritionists at the Medical Park Hospital will help you safely start using creatine supplements in Turkey after calculating the correct dosage.
Most of the creatine supplement goes to the skeletal muscles, where it is converted to creatine phosphate. This is a combination of creatine and phosphoric acid. Creatine phosphate forms Adenosine Triphosphate (ATP) that provides energy to the skeletal muscles.
How to Take Creatine?
There are certain rules to taking creatine supplements, such as:
Choosing the correct composition (Creatine Monophosphate)
Deciding on a suitable dosage (By consulting a doctor or nutritionist)
Deciding on a proper time to take the supplement
Maintaining optimum hydration
Creatine supplements are easily absorbed when taken with a protein or carbohydrate-rich meal after the workout session. Post-workout creatine supplementation helps regain the energy spent during the workout and helps muscles recover faster.
Creatine For Men
Men use creatine supplements to gain muscle mass, increase strength, stamina, and performance, and speed up muscle recovery.
Creatine For Women
Creatine benefits women the same way as men. However, if you compare creatine before and after, the increase in muscle mass in women may not be as noticeable as in men. Many females also take creatine for cognitive benefits and to support neurological health.
What Is Creatine Loading Phase?
A creatine loading phase is a quick strategy to load the maximum amount of creatine in the skeletal muscles. This is an optional strategy and not the rule when it comes to taking creatine. A higher-than-normal dose of creatine is taken for 5 - 7 days to reach the required saturation. The purpose of a creatine-loading phase is to improve muscle strength and endurance faster.
What are the pros of taking creatine?
Creatine benefits or the pros of taking creatine include:
Improvement in athletic performance
Gaining lean muscle mass
Better for cardiac health as creatine decreases blood triglyceride levels
Improvement in stamina and endurance
Preserving the muscles
Maintaining hydration at the cellular level
What are the negative effects of creatine?
Creatine side effects include potential weight gain due to retaining water, nausea, vomiting, dizziness, diarrhea, bloating, etc. Creatine side effects may develop because of taking a large dose at once. To counteract this, simply divide it into smaller doses taken throughout the day for better tolerance. Many online searches ask questions such as, does creatine cause hair loss, however, there is no credible research data to support such claims.
If you are interested in creatine supplementation in Turkey, start by booking an appointment with one of the many qualified nutritionists at the Medical Park Hospital. Medical Park is one of the oldest healthcare groups in the country, with an impressive resume of 27 hospitals spread across Turkey. Medical Park Hospitals are recipients of prestigious international certifications like JCI that ensure the best possible care to patients from all over the world.
