Creatine

Creatine

It is a substance naturally found in muscle tissue. It helps your muscle produce energy during lifting and intense exercise. It helps athletic performance by increasing phosphocreatine stores. The excess stores are used as ATP which is additional energy. There have been contrasting opinions on this supplement. The reality is most people do not know what this supplement does and the true benefits to the body it provides for those who are physically active. This supplement is popular with athletes involved in contact sports. It gives them an advantage during training to get the most out of every workout.

Creatine is a supplement mostly used for increasing phosphocreatine stores. The excess stores are used as ATP which is additional energy. The extra ATP is used by the body in workouts to help with better exercise performance. There are several things that creatine does on a molecular level to help enhance physical abilities such as:

• Boosts workload: enable more total work or volume

• Improves cell signaling for repair and new muscle growth

• Raise anabolic hormones

• Increase cell hydration, increasing water content in muscle

• Reduce protein breakdown

• Lower myostatin level. Myostatin slow new muscle growth

The multiple things that creatine does equates to an increase in muscle strength and growth in a short amount of time. It helps athletes to improve their ability to perform in their respective sport. Within a month results will be seen in size, strength, power, and speed performance if taken with consistency. The result of having the enhanced ability. Allows the athletes to lift heavier weight more frequently. Lifting heavier weight allows for the athletes to grow larger muscles.

There are also other benefits that come with taking creatine regularly. It promotes brain health. The ATP that it provides help treat brain diseases like:

• Alzheimer’s

• Parkinson’s

• Huntingdon’s disease

• Memory and brain function

Other benefits include:

• Lowers blood sugar levels

• Improves muscle function and quality of life in the elderly

• Helps treat fatty liver disease

Dosage

There is a certain amount that is supposed to be taken to get the desired result and avoid negative effects. The recommended dosage is 3-5 grams daily. The bigger you are the more creatine you must take more. Some believe it is necessary to do a loading period to fully saturate the muscle. The dosage is .3 grams per kilogram of your body weight for 5-7 days. It may get quicker results, but it is not required. Cycling off creatine helps you after a while your body adapts to creatine. Taking time off allows for your muscles to develop a sensitivity, so you can achieve better results. The best results may be attained by taking a post workout. But there is not a bad time to take creatine.

Side Effects

If the incorrect dosage is taken it can have side effects. Creatine can cause:

• Muscle cramping

• Nausea

• Diarrhea

• Dizziness

• Gastrointestinal pain

• Dehydration

• Weight gain

• Water retention

• Heat intolerance

• Fever

Also, if you have prior history of kidney disease or diabetes it can damage the kidneys. In addition to that there has been concern for increased risk of mania. Taking creatine with NSAID’s can harm the kidneys. Substance like caffeine or ephedra cannot be taken with creatine.

Taking creatine can really improve athletic performance. There are some concerns about the side effects but if it is being used properly it can really help to improve health. When taking creatine, you should take note of bodyweight and health condition. When you are taking creatine responsibly it can improve your body aesthetically and physical performance.

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