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In short, creatine leads to more strength during your workout while protein leads to more muscle repair after your workout.
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That's because creatine and protein work in different ways. Instead of packing in a tower of T-bones, all you have to do is take the nutrient in powdered, liquid, or pill form.Īlso important: Creatine supplementation should be considered complementary to consuming protein, not a replacement for. Supplement manufacturers have made creatine intake more efficient. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise.īut you'd have to eat pounds upon pounds of protein in order to get the amount of creatine you need to produce a benefit. So how does this fit into strength and muscle growth? Animal proteins, particularly red meat and fish, contain creatine naturally, but you'd need to eat almost inhuman amounts of each to hit the level available in most creatine supplements. What is creatine?Ĭreatine is an endogenous amino acid derivative produced by vertebrate animals and occurring primarily in muscle cells, according to the National Institutes of Health.īasically it's an acid that your body can produce, by way of your kidneys and liver, after you eat protein.
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So before you go all-in on taking creatine, here's what the supplement actually is, what it does, and how to avoid any of its side effects. (And, if you're buying the good stuff, creatine supplements aren't cheap.) In other words, you're wasting your money. Take creatine the wrong way and you won't experience the same benefits as someone who follows direction. In short, creatine, when taken as recommended, delivers on its promises of strength and muscle gain.īut them there's the not-so-great news: You can incorrectly take creatine (read: "user error"), which can result in side effects. And, if you're taking creatine supplements correctly, that science largely considers creatine safe and effective. The good news is that creatine supplementation is well-studied in scientific circles (perhaps more so than any other supplement, short of protein power). To help you out, we turned to some of the smartest minds in nutrition to answer all of your questions about creatine supplementation. It's good to have questions about creatine. Nobody should put anything into their body without weighing the benefits and risks (and, yes, creatine does carry a few side effects that you should be aware of).
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Those promises of big strength and muscle gains can't actually be true, right? And didn't your high school buddy once tell you that taking creatine would cause your kidneys to fall out? There have got to be side effects, right? All you have to do is pop some pills or stir some powder into your usual protein shake and it's ready, set, swole.īut that's just what's advertised. IF YOU'VE ever set foot in a supplement store (or poke around online supplement clearing houses), you’ve probably had an employee (or pop-up ad) try to up-sell you on creatine.Īnd that sell is strong: Creatine has been scientifically proven to enhance your strength, which can lead to muscle growth.