The Benefits of Creatine, Amino & BCAA’s ‘A Simple Look’
So if you’re a regular visitor to the gym, you’ve no doubt heard someone mention the words Creatine, Amino Acids or BCAA’s, so what exactly are these? Let’s take a simple look into some of the most used supplements on the market today.
There are a lot of questions asked about these supplements as like any others in today’s market you need to know what you’re putting into your body. Everyone’s body is different, we all react differently to what we ingest into our systems, it is important that you know what you can or can’t tolerate when it comes to taking gym supplements as side effects can cause illness.
So What Is Creatine?
Creatine is an organic acid created in our liver, kidneys and pancreas; the three amino acids that combine to create creatine are Arginine, Glycine & Methionine. Creatine is created to supply our muscle cells with energy by combining with ATP (Adenosine Triphosphate) which allows the essential proteins flow to the muscle for growth which in return releases the energy molecule ADP (Adenosine Diphosphate) a cycle that keeps going around when we workout. When this happens the energy created only lasts for a matter of seconds, this is when creatine becomes essential! As if there is more creatine in our systems, it allows us to make more ATP which means that we can work-out longer and aids more muscle growth!
The Benefits of Taking Creatine
Within a matter of weeks of using creatine massive gains will be seen through water retention maximising the growth of your muscles. The question is do you need to take it? It all depends on your own personal goals; whether you’re into lifting weights or enjoy a HIIT session you’ll see improvements to your regime and body by taking creatine. The natural creatine that the body produces just isn’t enough to maintain regular and lengthy gym sessions so if you’re looking to push the boundaries creatine is definitely the supplement for you!
How Should Creatine Be Consumed? (Example Plan)
(Creatine should be consumed in a loading and maintaining phase and should be followed as directed from the brand that you consume).
Take 15-20g of Creatine per day, creatine is an energy source, so taking a 5g serving when you wake up is an ideal way to prepare your body for the day ahead. Taking one 5g serving 30 minutes before your gym session will allow for your muscles to be full of energy and water, allowing them to work at their peak. In addition, taking one 5g serving after a workout allows the muscles, which are in a depleted state, absorb the nutrients it needs for recovery and strengthening. Finally, taking one serving before bed will allow the muscles to recover and grow whilst you sleep.
So what are Amino Acids & BCAA’s and what are Their Benefits?
An amino acid or branched chain amino acid are made up of three different types of amino acids; Leucine, Isoleucine and Valine. These healthy gym supplements mature a greater rate of protein synthesis and slow down the protein breakdown, which aids to a quicker muscle recovery which in return allows the muscles to grow quicker, a result in anyone’s gym routine!
These can also help you achieve greater fitness goals by helping reduce fatigue, through reducing serotonin, this shows why taking BCAA’s before and after your workout can be an ideal solution to train harder and recover quicker! It is proven that BCAA’s also reduce muscle soreness, so in conclusion whether you’re looking to gain mass or recover after your cardio session BCAA’s work for every athlete out there!
How Should BCAA’s Be Consumed? (Example Plan)
BCAA powder can be taken in 5g dosages, 2-4 times daily or when required. Consume pre-workout, during training, post-workout or during the day to help with DOMS (Delayed Onset Muscle Soreness). BCAA’s can also come in tablet/capsule form and it is advised to follow the recommended guidelines set by the brand that you consume.
Article Wrote By: M. Wood.