creatine supplements benefits
TRANSCRIPT
WHAT IS CREATINE
Creatine is an organic acid that plays a key role in
supplying energy for muscle cells during intense
activity.
Creatine is produced naturally by the body and found in
small quantities in animal products. Creatine stored in
muscle cells helps produce ATP, which is the primary
energy currency in the body.
it’s one of the most widely used supplements because
there is strong evidence it can improve performance
and is safe for most people.
BENEFITS OF CREATINE
Creatine also shows promise outside of the athletic and
performance setting, but more research is needed in
these areas.
Increase in muscle size – Creatine supplementation
causes an increase in the water content of muscles,
making them “larger.” This is not due to an increase in the
size of the muscle fibers. However, creatine can increase
“real” fat free mass over time, as its strength and power-
boosting properties allow higher quality training and thus,
better gains.
Improved athletic performance – A large body of
research shows that oral creatine supplementation can
make an athlete faster and stronger when performing
high intensity activity.
Increased muscle protein synthesis – I found a few
studies which refuted this claim.Still, if someone who
uses creatine can lift more weight, muscle protein
synthesis should increase; although, the creatine itself
simply increases the available energy supply (ATP) for
muscle contraction. Creatine itself does not stimulate
protein synthesis.
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Creatine Side Effects & Risks
Creatine supplementation should be safe when used
by healthy individuals. Most of the health risks
attributed to creatine (kidney and liver damage,
increased risk of injury) have not been shown in clinical
studies.
Dehydration is also a concern with supplementation,
as creatine will draw water into the muscle cell. If you
use creatine, be sure to drink plenty of water, which
you should be doing anyway. And as with all
supplements, due to a lack of regulation, toxins and
impurities in a product are always a concern. Buying
a reputable brand makes this less of an issue.
GI distress is a common side effect of creatine. Taking it
with food, not “loading” (see below) or perhaps using a
form besides monohydrate may lessen or eliminate this
reaction.
Remark : creatine is very safe for most people. However,
since kidney and liver disease, in their early stages, may
not produce any symptoms, it is a good idea to have your
doctor test your kidney and liver function, especially if
you plan on using supplements.
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