Creatine is also produced by the body and found in certain high-protein foods such as fish and red meat. It is not a lab synthesized compound, it is natural. It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas.
After creatine enters the body or after it is produced by the body it firsts binds with a phosphate molecule to form creatine phosphate. Now here is where I'm going to lay a bit of biochemistry on you, so I'll do my best to keep it simple.
ATP adenosine tri-phosphate is the body's energy source. When your body oxidizes carbs, protein, or fat, it is doing this process in order to produce ATP. ATP is the energy responsible for driving almost every body process there is. ATP provides this energy by hydrolyzing a phosphate group. When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example, muscle contraction.
Now this is where creatine comes into play. I assume you see where this is going. Supplementing with creatine can help you produce more ATP so you can increase your workout intensity , which is especially beneficial for athletic activities involving short, fast, explosive movements. Another benefit of creatine is that creatine itself is a fuel source.
In fact, your body's first choice of energy when performing anaerobic activity such as weightlifting is your creatine phosphate stores. By supplementing with creatine phosphate you will increase these stores, thus giving you more energy for your workouts. There is another anabolic property that creatine holds and this is its ability to hydrate muscle cells.
Plus, when your muscles hold more water, they look bigger and more pumped up. Creatine may also help you keep your skin from showing signs of age. Applying a cream containing creatine daily for six weeks reduced skin sag and wrinkles in men in one study; and separate research found that a cream with creatine and folic acid improved sun damage and reduced wrinkles.
And some preliminary research has investigated whether or not creatine can help lessen symptoms in patients with heart disease, or slow progression of problems by increasing blood flow and improving physical endurance and skeletal muscle strength. Creatine supplements will help your body produce more energy so you fatigue less during short, high-intensity exercise.
Taking creatine will also help you increase muscle mass and strength. Creatine may cause muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention, heat intolerance, and fever.
Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that. Some research suggests creatine usage may worsen hair loss by increasing levels of androgen a male hormone known to contribute to hair loss in the blood.
Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat. By subscribing you agree to the Terms of Use and Privacy Policy. References Creatine. National Library of Medicine. January 17, Journal of the International Society of Sports Nutrition. July FDA Dietary Supplements. July 15, October 12, August 30, Sports Medicine. October Shao A, Hathcock JN. Risk Assessment for Creatine Monohydrate.
Surprise: Many of these supplements do not contain the minimum amount of the nutrient proven to be effective. Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester CEE are unstable and break down in your blood system. Chad Kerksick, Ph. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance. Fruit juice? Sports beverages work just fine too. You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says.
He suggests looking for a drink or supplement with 60 grams of carbs per grams of product. You want the powder in your muscles, not in the glass.
If this happens, try a different brand. And pills? While they're effective, you often have to take a ton, especially during the creatine loading phase , in order to hit an effective dosage. If you love taking pills, go for it. For everyone else, powders seem to be the best bet. Here's a buyer's guide for what to look for in a high-quality, effective creatine supplement. Just as our bodies produce creatine, the chemical is also found naturally in various foods.
Researchers are constantly studying creatine for its effectiveness and safety. There have been anecdotal reports of kidney damage, blood sugar concerns, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects.
But the key word is anecdotal. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.
To be safe, he recommends using creatine only if you are healthy and have no kidney problems. Not so fast.
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