What is creatine?
Creatine is a molecule made up of amino acids that is generated in the body. It is predominantly produced in the liver, with smaller amounts produced in the kidneys and pancreas. It stores high-energy phosphate groups as phosphocreatine, which is given to ADP and converted to ATP, the body’s principal energy carrier. This function in energy generation is especially important in situations where there is a significant demand for energy, such as intensive physical or mental activity.
Creatine may be found in a variety of meals, although it is most commonly found in meat and fish. It’s typically used as a powder or in capsules by athletes.
What are the advantages of creatine?
Creatine’s main advantage is an increase in strength and power production during resistance training. Creatine is well-studied for this purpose, and the results are fairly noticeable for a supplement. Creatine, when combined with resistance training, has the potential to enhance lean mass somewhat. It’s also been tried for anaerobic running capacity in a number of trials, with varied findings but typically indicating a slight boost in performance.
While creatine has received considerably less investigation for cognitive performance than it has for physical performance, it may be beneficial in some situations. In diverse circumstances such as intensive mental exertion, sleep deprivation, and traumatic brain damage, a decrease in mental tiredness has been reported. Working memory may be improved by creatine, but only for people with low creatine levels, such as vegetarians and the elderly. Before creatine may be considered helpful, further study in these areas, as well as other cognitive metrics, is required.
What are the disadvantages and negative effects of creatine?
Stomach cramps might happen if you don’t drink enough water. When too much creatine is taken at once, it can cause diarrhea and nausea; thus, dosages should be spaced out throughout the day and taken with meals.
Is creatine safe?
The majority of the alleged risks associated with creatine are baseless. Performance-enhancing medications have been incorrectly associated with the worst instances due to their poor reputation. It also raises creatinine levels in the body, which are a sign of impaired renal function. The increase in creatinine, on the other hand, isn’t related to renal injury, but rather to more creatinine being generated. However, because there are few long-term trials in patients with impaired renal function, care should be exercised. Aside from minor gastrointestinal difficulties caused by too much creatine, it is unlikely to be dangerous or harmful.
Creatine Recommendation Based on Evidence
Creatine is quite safe and has been shown to improve power output (allowing you to gain greater muscle mass). It is important to remember that it might induce bloating, however this is due to water retention.
Certain neurological advantages appear to be promising, although the research is still preliminary.
Creatine is one of the safest supplement options when it comes to efficacy, safety, and affordability.
How to Take
There are several other types of creatine on the market, but the cheapest and most effective is creatine monohydrate. Micronized creatine monohydrate is another alternative, as it dissolves more quickly in water and is more practical.
Every day, take 3-5 grams of creatine supplement.
When creatine is taken without enough water, stomach cramps might develop. When too much creatine is supplemented at once, diarrhea and nausea can develop; thus, dosages should be spaced out throughout the day and taken with meals.