There is quite a buzz surrounding creatine supplements, many of these are available in the market. The purest form is creatine monohydrate and there are some creatine formulas which are supplemented with additional compounds to make it more powerful. A firm favorite amongst the strength training community creatine helps improve performance and build up stamina as well. Read what the experts have to say about creatine and how it can help you get a better workout.
Creatine- What is it?
Creatine is produced in the human body. It is responsible for the production of ATP (adenosine tri phosphate). ATP is necessary to provide short bursts of energy which can assist an athlete to improve their performance ability. However the amount of creatine produced by the human body is pretty small. It may be found in natural foods like red meat and foods which are rich in iron. However that would mean eating about 3 to 4 servings of red meat and iron rich foods. This can have an adverse affect. This is exactly where creatine supplements come in.
Is It Safe To Take Creatine?
There have been quite a number of studies to see the impact of creatine supplements on the performance ability of various athletes. The general consensus being that creatine is quite safe for use in all individuals over 18 years of age. However those with health problems, especially kidney diseases would benefit from staying away from creatine.
According to the International Society of Sports Nutrition, creatine is considered as one of the safest and most effective supplements for improved athletic performance. It helps individuals perform high intensity workouts and in turn results in an increased muscle mass.
How Taking Creatine Can Benefit Me?
If you are wondering what creatine can do for you, here’s a short list of benefits you will enjoy once you start creatine supplements.
- Creatine helps release ATP in the muscles. ATP provides short bursts of energy which make it easier to perform reps for any exercise.
- It helps with faster muscle recovery especially after a strenuous workout session.
- Helps reduce the amount of pH in the muscles which may lead to fatigue or tiredness.
- Helps increase lean muscle mass.
- There has been some research which points out that adequate supply of creatine can help individuals lose weight as well.
- Better performance and increased stamina.
General Recommended Dosage
The usual creatine dose is normally no more than 2 to 3 grams of creatine per day. A normal healthy person can benefit from cycling creatine by taking 25 grams of creatine for the first 3 days and then a regular dosage of 2 to 3 grams per day. This helps create better energy reserves and improve athletic ability as well. Read the instruction son the supplement bottle. Many creatine supplements are sold on Amazon.
Even though creatine is a substance naturally produced in the body yet it can be harmful when taken in excess amount or when taken by individuals who are already suffering from other health conditions.
- People suffering from diabetes must monitor their blood sugar levels when ingesting creatine. The reason is that creatine might lower blood sugar levels which can be fatal amongst individuals who are already taking insulin injections.
- People suffering from hypertension should avoid creatine because it may raise the blood pressure.
- No studies have been known to have carried out on the safety of creatine when used by pregnant women. Therefore women who are pregnant must avoid taking creatine.
- Creatine must not be used by individuals suffering from kidney dysfunction.