Benefits Of Supplementing With Creatine

Benefits Of Supplementing With Creatine

What is​ creatine?
Creatine is​ an​ amino acid (amino acids are the building blocks of​ protein) which is​ made in​ the body by the liver and​ kidneys, and​ is​ derived from the diet through meat and​ animal products. Creatine (creatine monohydrate) is​ a​ colorless, crystalline substance used in​ muscle tissue for​ the production​ of​ phosphocreatine, an​ important factor in​ the formation​ of​ adenosine triphosphate (ATP), the source of​ energy for​ muscle contraction​ and​ many other functions in​ the body.

What does creatine normally do in​ the body?
in​ the body, creatine is​ changed into a​ molecule called "phosphocreatine" which serves as​ a​ storage reservoir for​ quick energy. Phosphocreatine is​ especially important in​ tissues such as​ the voluntary muscles and​ the nervous system which periodically require large amounts of​ energy.

Why do athletes take creatine?
Studies have shown that creatine can increase the performance of​ athletes in​ activities that require quick bursts of​ energy, such as​ sprinting, and​ can help athletes to​ recover faster after expending bursts of​ energy. Creatine is​ best for​ the serious bodybuilder. it​ helps increase muscle mass, rather than muscle endurance, so it’s not well suited for​ athletes participating in​ endurance activities. However, the increase in​ muscle mass may be due to​ water retention​ and​ not an​ increase in​ muscle tissue.

Why have I been hearing so much about creatine and​ neuromuscular disorders?
Two scientific studies have indicated that creatine may be beneficial for​ neuromuscular disorders. First, a​ study by MDA-funded researcher M. Flint Beal of​ Cornell University Medical Center demonstrated that creatine was twice as​ effective as​ the prescription​ drug riluzole in​ extending the lives of​ mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or​ Lou Gehrig's disease). Second, a​ study by Canadian researchers Mark Tarnopolsky and​ Joan Martin​ of​ McMaster University Medical Center in​ Ontario found that creatine can cause modest increases in​ strength in​ people with a​ variety of​ neuromuscular disorders. Beal's work was published in​ the March 1999 issue of​ Nature Neuroscience and​ the second paper was published in​ the March 1999 issue of​ Neurology.

I want to​ start taking creatine -- is​ it​ safe?
for​ the most part, athletes haven't experienced adverse side-effects from taking creatine, although recently there have been a​ few reports of​ kidney damage linked to​ creatine usage. No consistent toxicity has been reported in​ studies of​ creatine supplementation. Dehydration​ has also been reported to​ be a​ problem while taking creatine.

Athletes generally take a​ "loading dose" of​ 20 grams of​ creatine a​ day for​ five or​ six days, then continue with a​ "maintenance dose" of​ 2 to​ 5 grams of​ creatine a​ day thereafter.

What are the side effects?
Little is​ known about long-term side effects of​ creatine, but no consistent toxicity has been reported in​ studies of​ creatine supplementation. in​ a​ study of​ side effects of​ creatine, diarrhea was the most commonly reported adverse effect of​ creatine supplementation, followed by muscle cramping.18 Some reports showed that kidney, liver, and​ blood functions were not affected by short-term higher amounts or​ long-term lower amounts of​ creatine supplementation​ in​ healthy young adults. in​ a​ small study of​ people taking 5–30 grams per day, no change in​ kidney function​ appeared after up to​ five years of​ supplementation. Muscle cramping after creatine supplementation​ has been anecdotally reported in​ some studies.

• increases athletic performance
• increases muscle mass
• beneficial for​ muscular disorders

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