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. While creatine is most popular with strength athletes, it has a number of other potential effects , such as better brain performance, glucose metabolism, and bone mineral density, that make it a supplement that can benefit everybody.
Many studies have been done on creatine and it has been established to be a safe supplement to take. This is all great for bodybuilders. In other research, creatine was determined to be the single most beneficial supplement available for adding muscle mass out of six supplements that had sufficient data to be analyzed in the meta-analysis. Creatine is generally considered to be safe when taken properly, and is not considered a banned substance by the International Olympic Committee, and the National Collegiate Athletic Association.
Still, any supplement should be used carefully and after discussion with a dietitian or doctor. There are some potential health risks and side effects that you should be aware of before taking creatine.
Muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration , weight gain, water retention , heat intolerance, and fever have all been linked to the supplement. Weight gain might be the most common side effect. There have also been concerns that creatine can cause kidney damage, and doctors warn that people with a history of kidney disease or conditions, such as diabetes, that increase the risk of kidney problems should steer clear of the supplement.
Combining creatine with nephrotoxic drugs — drugs that might damage the kidneys — like nonsteroidal anti-inflammatory drugs NSAIDs , such as ibuprofen advil or motrin and naproxen sodium Aleve , should also be avoided, according to the U. Department of Health and Human Services. Among the elderly and people who are vegans or vegetarians [those who can be low in creatine to begin with], some research suggests those individuals can increase their ability to reason quickly and think abstractly when supplementing with creatine, Bates says.
More research needs to be done to see if people with normal levels of creatine might get any of the same cognitive benefits by using supplements. 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. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.
Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 kilograms kg has a store, or pool, of creatine of around to g.
Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them. Supplements are also taken to increase creatine in the brain.
This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children. However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance.
Anyone considering using these or other supplements should do so only after researching the company that provides them. A review of 14 studies, published in , found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results. In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant.
They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8. A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine. After taking a 5-g supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo.
Those who took the supplement did better than those who took only a placebo. People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements. The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time. Use of creatine can lead to weight gain.
While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories. It may also affect performance in activities where the center of gravity is a factor.
In , a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:. Updating their statement in , they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet. The Mayo Clinic advises caution , noting that creatine could potentially:. A number of energy drinks now combine creatine with caffeine and ephedra. There is some concern that this could have serious adverse effects, after one athlete experienced a stroke.
Creatine affects water levels in the body. Taking creatine with diuretics may lead to dehydration.
0コメント