Creatine

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Creatine:


Creatine is an organic compound that is naturally found in muscle cells and brain.

Some facts about Creatine:

 

  • Creatine is most commonly used to increase muscle mass in athletes and older adults.
  • Creatine can also be used for muscle cramps, multiple sclerosis (MS), depression, and many other conditions
  • Your muscles can produce energy during heavy lifting or high-intensity exercise if the Creatine level is high.
  • It can be produced from the amino acids glycine and arginine in your body.
  • Meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1 are some of the factors that may affect creatine stores of your body.
  • About 95 percent of creatine in your body is stored in muscles in the form of phosphocreatine and rest 5 percent is found in your brain, kidneys and liver.
  • Your stores of phosphocreatine will be increased that helps your body produce more of a high energy molecule called ATP, when you add supplement.
  • Your body can perform better during exercise when you have more ATP as these are considered as energy currency of your body.
  • Several cellular processes can be altered by Creatine leading to increased muscle mass, strength and recovery.
  • Strength, power and high-intensity exercise performance can be increased by Creatine.
  • Optimal performance for a few seconds longer can be maintained as more ATP are produced with creatine supplements.
  • Alzheimer's disease, Parkinson's disease, Huntington's disease, Ischemic stroke, Epilepsy, Brain or spinal cord injuries, Motor neuron disease, Memory and brain function in older adults are some of the conditions that can be improved by using creatine supplements.
  • Vegetarians may have low creatine stores as they don't eat meat, which is the main natural dietary source.
  • Creatine may help lower blood sugar levels and help treat non-alcoholic fatty liver disease.
  • Muscle function and quality of life in older adult can be improved by supplementing with Creatine.
  • Creatine monohydrate is the most common and well-researched supplement form of Creatine.
  • There is no harmful side effects of Creatine, although dehydration and cramps can occur in some individuals.    
  • Weight gain due to extra water retention to the muscle, potential muscle cramps, upset stomach, diarrhea, dizziness and high blood pressure due to extra water consumption are some of the side effects of creatine supplementation

Working of Creatine:

  • Your health and athletic performance can be improved in several ways by adding Creatine as a supplement by increasing the phosphocreatine stores in your muscles.
  • More ATP can be produced with the additional stores, which can be used as energy source for heavy lifting and high-intensity exercise .
  • More total work or volume can be achieved in a single training session, which will help in long term muscle growth.
  • Satellite cell signaling can be improved which aids muscle repair and new muscle growth.
  • Anabolic hormones can be raised, such as IGF-1, after taking creatine.
  • Cell hydration can be increased which causes a cell volumization effect that may help in muscle growth.
  • Total muscle mass can be increased by reducing muscle breakdown.
  • Growth potential can be incresed by supplementing with creatine as it can reduce the levels of the protein myostatin which can slow or totally inhibit new muscle growth.
  • Brain health can be improved and neurological disease can be prevented as phosphocreatine stores in your brain can be increased with Creatine supplements.

Health benefits of Creatine:

 

  • Athletic performance including rowing performance, jumping height, and soccer performance can be improved.
  • Guanidinoacetate methyltransferase (GAMT) deficiency is a type of disorder of creatine production which can be treated by taking creatine orally daily for up to 3 years as it can increase creatine levels in the brain of children and young adults.
  • Decreased mental function, seizures, autism, and movement problems can be a cause of low levels of creatine in the brain which can be improved by using creatine.
  • Taking creatine for up to 8 years in Arginine-glycine amidinotransferase (AGAT) deficiency seems to improve attention, language, and mental performance of the person.
  • Creatine will work best when used along with exercise to build muscles and improve muscle strength in older adults

Recommended Dosage of Creatine:

 

  • 20 grams of Creatine per day for 5 to 7 days is recommeneded to load with creatine. You should split this dose into four parts, with each servings of 5-gram throughout the day.
  • Absorption of Creatine may be slightly improved when you take the supplement with a carb or protein based meal due to the related release of insulin.
  • 3 to 5 grams of Creatine per day should be taken to maintain high levels within your muscles. You can stick with this dosage for a long time as there is no benefit to cycling creatine.
  • It is advisable to take it with a glass of water and stay well hydrated throughout the day as creatine pulls water into your muscle cells.
  • Aage related muscle atrophy can be reduced and delayed by improving fat-free body mass, muscle strength and endurance, and bone density can be improved by the intake of creatine alone, or in combination with exercise.
  • Muscle strength in muscular dystrophies can be increased, and functional performance can be  potentially improved. However, muscle strength can not be improved in people who have metabolic myopathies.
  • High doses of creatine can cause increased muscle pain and an impairment in activities of daily living when taken by people who have McArdle disease.
  • A pure form of creatine monohydrate can be used in rehabilitation after injuries and immobilization.

Interactions of Creatine:

 

  • The risk of kidney damage can be increased when Creatine is taken with medications that can harm the kidney
  • Nonsteroidal anti-inflammatory drugs (NSAIDs), Diuretics, Probenicid and Cimetidine will have some sort of intraction when used with creatine.
  • Caffeine can also interacts with creatine to increase the rate of progression of Parkinson's Disease.

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