Creatine is an organic acid and is known as phosphocreatine in the human body; it’s generally found in muscles. Cells use creatine as a fast-acting, but limited source of energy. It’s the first line of defense for when cells need immediate energy during a workout; that energy is called ATP (adenosine triphosphate).;Creatine gets used before muscles turn to glucose and fatty acids for fuel. Providing your body with an extra source of energy means that your muscles can handle a few more reps at the gym before succumbing to fatigue.Supplementing creatine increases phosphocreatine levels, which provides a necessary phosphorous group in the reaction that produces ATP.
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Where is it found?
Though trace levels of creatine are found in almost all food products, only animal meat contains enough creatine to practically imitate the effects of supplementation. This is because animals accumulate and synthesize their own creatine. Animal products, including eggs and dairy, as well as organs, like the liver and cardiac tissue, contain less creatine than meat.Cranberries are sometimes mistakenly recommended as a good source of creatine. Though they contain much more creatine than other plants, they pale in comparison to meat and the effects of supplementation.
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Benefits
As a supplement, creatine has been well researched. There is strong evidence which suggests that creatine supplementation can result in increased power output (how much you can lift at once) and improved anaerobic endurance (how many reps you can hit in one session). Creatine does not provide much of a benefit for aerobic endurance, so it’s more popular in the gym than among runners.Creatine supplementation also results in a variety of other health benefits. It has been demonstrated to be an effective supplement therapy alongside SSRI-based depression treatment. Vegetarians and vegans supplementing creatine even experience improved cognition. Older people, or anyone suffering from sleep deprivation, may also experience similar benefits, like improved reaction time, but to a lesser degree.
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Potential Side-Effects
The side effects from taking creatine have been proven to be minor and are not of a medical concern. However, exceeding the single dose of creatine can result in diarrhea or an upset stomach; this is due to creatine’s effects on water retention. Taking a lower dose of creatine, or taking creatine with food like soluble fiber and casein protein, can prevent these intestinal side-effects. People taking diuretics to control blood pressure should talk to their doctor before supplementing with creatine, since water retention may cause a spike in blood pressure. There is no evidence to suggest creatine causes liver damage or kidney damage, despite the claims reported by the media.
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Dosing And Toxicity
There are two ways to supplement creatine. Many studies use a loading protocol, which is characterized by higher creatine doses during the first week of supplementation, after which a lower maintenance dose is used instead. The other approach simply starts supplementation at the maintenance dose and continues indefinitely. Both of these methods have been shown to have similar effects in the long run. To supplement creatine through a loading protocol, take 20 – 25 grams of creatine a day, in divided doses of five grams throughout the day; this is for the first week of supplementation. After the loading period, take a five-gram maintenance dose.The most popular and practical approach is to take five grams of creatine a day. After the first week or two, muscular creatine content will be at the same level as it would have been after a loading protocol. Some high-intensity athletes may benefit from doses of up to ten grams of creatine a day, but more research is needed to confirm this effect. There have been no cases of creatine toxicity as a result of oral supplementation.
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Summing It Up
Creatine is one of the few supplements that’s too good to be true. Creatine monohydrate, the most effective form of supplemental creatine, is cheap and very safe. It can be taken regularly with meals to improve physical performance. Creatine supplementation even provides general health benefits.
Creatine is an organic acid and is known as phosphocreatine in the human body; it’s generally found in muscles. Cells use creatine as a fast-acting, but limited source of energy. It’s the first line of defense for when cells need immediate energy during a workout; that energy is called ATP (adenosine triphosphate).;Creatine gets used before muscles turn to glucose and fatty acids for fuel. Providing your body with an extra source of energy means that your muscles can handle a few more reps at the gym before succumbing to fatigue.
Supplementing creatine increases phosphocreatine levels, which provides a necessary phosphorous group in the reaction that produces ATP.
Where is it found?
Though trace levels of creatine are found in almost all food products, only animal meat contains enough creatine to practically imitate the effects of supplementation. This is because animals accumulate and synthesize their own creatine. Animal products, including eggs and dairy, as well as organs, like the liver and cardiac tissue, contain less creatine than meat.
Cranberries are sometimes mistakenly recommended as a good source of creatine. Though they contain much more creatine than other plants, they pale in comparison to meat and the effects of supplementation.
Benefits
As a supplement, creatine has been well researched. There is strong evidence which suggests that creatine supplementation can result in increased power output (how much you can lift at once) and improved anaerobic endurance (how many reps you can hit in one session). Creatine does not provide much of a benefit for aerobic endurance, so it’s more popular in the gym than among runners.
Creatine supplementation also results in a variety of other health benefits. It has been demonstrated to be an effective supplement therapy alongside SSRI-based depression treatment. Vegetarians and vegans supplementing creatine even experience improved cognition. Older people, or anyone suffering from sleep deprivation, may also experience similar benefits, like improved reaction time, but to a lesser degree.
Potential Side-Effects
The side effects from taking creatine have been proven to be minor and are not of a medical concern. However, exceeding the single dose of creatine can result in diarrhea or an upset stomach; this is due to creatine’s effects on water retention. Taking a lower dose of creatine, or taking creatine with food like soluble fiber and casein protein, can prevent these intestinal side-effects. People taking diuretics to control blood pressure should talk to their doctor before supplementing with creatine, since water retention may cause a spike in blood pressure. There is no evidence to suggest creatine causes liver damage or kidney damage, despite the claims reported by the media.
Dosing And Toxicity
There are two ways to supplement creatine. Many studies use a loading protocol, which is characterized by higher creatine doses during the first week of supplementation, after which a lower maintenance dose is used instead. The other approach simply starts supplementation at the maintenance dose and continues indefinitely. Both of these methods have been shown to have similar effects in the long run. To supplement creatine through a loading protocol, take 20 – 25 grams of creatine a day, in divided doses of five grams throughout the day; this is for the first week of supplementation. After the loading period, take a five-gram maintenance dose.
The most popular and practical approach is to take five grams of creatine a day. After the first week or two, muscular creatine content will be at the same level as it would have been after a loading protocol. Some high-intensity athletes may benefit from doses of up to ten grams of creatine a day, but more research is needed to confirm this effect. There have been no cases of creatine toxicity as a result of oral supplementation.
Summing It Up
Creatine is one of the few supplements that’s too good to be true. Creatine monohydrate, the most effective form of supplemental creatine, is cheap and very safe. It can be taken regularly with meals to improve physical performance. Creatine supplementation even provides general health benefits.
