Creatine - Advantages, Sideffects ,Dosage,Types

 

 

What is Creatine ?

             Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

           The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

Why Creatine use ?

            In their quest to run farther, jump higher, and outlast the competition, many athletes have turned to a variety of performance-enhancing drugs and supplements. Creatine is the most popular of these substances, believed to enhance muscle mass and help athletes achieve bursts of strength.

            Part of the reason for creatine's popularity might be its accessibility. Creatine powder, tablets, energy bars, and drink mixes are available without a doctor's prescription at drug stores, supermarkets, nutrition stores, and over the Internet.

            Although creatine is a natural substance, it hasn't been well-studied over the long term. Researchers still aren't sure what effects it might have on the body, although there is evidence that in the short term, creatinine is safe for high-intensity resistance training.

 Creatine Dosage :

        If you eat a regular diet containing meat and fish, your muscle stores of  creatine are likely only 60–80%

         However, it’s possible to maximize your creatine stores by using
supplements.   

         Trainers normally recommend a creatine loading phase to rapidly maximize  yourm stores. During this phase, you consume a relatively large amount of creatine in a short period to rapidly saturate your muscles.

         For example, a common approach is to take 20 grams of creatine daily for 5–7 days. This dose is typically divided into four 5-gram servings throughout the day.

         Research shows that this regimen can effectively boost creatine stores by
10–40%

         After the loading phase, you can maintain your creatine stores by taking a lower dose of creatine, which ranges from 2–10 grams daily

 Creatine Effects And SideEffect :

         A number of studies demonstrate that creatine is safe over both short- and
long-term periods
 
         According to the International Society of Sports Nutrition (ISSN), up to 30
grams per day for five years may be safe and is generally well tolerated by
healthy individuals.

        Though rare, gastrointestinal issues such as nausea, vomiting and diarrhea
have been reported. Creatine may also cause weight gain and bloating, as it
increases water retention in your muscles.

        Since creatine is metabolized by your kidneys, supplements may worsen
kidney function in people with renal disease. If you have impaired kidney
function, consult your physician before taking creatine.

       While it’s commonly believed that creatine may increase your risk of
dehydration, cramping and heat illness, current research contradicts these
claims.

       In fact, some studies suggest that creatine may reduce dehydration,
cramping and your risk of heat-related illness.

       Overall, creatine is safe when taken at recommended dosages. As always, it’s
best to consult with your physician before using supplements. 

 Types of Creatine :

        Now a days Creatine is one of the most widely researched supplements. There are many types of creatine supplements available today which help to support your exercise performance so that you can continue to train at an optimum level for the entire duration of your workout, by slowing down the depletion of creatine stores.

Types given below :

    Creatine Monohydrate
    Creatine ethyl ester
    Liquid creatine
    Micronized creatine
    Creatine magnesium chelate
    Creatine malate
    Di-creatine malate
    Tri-creatine malate

        Among all Creatine Monohydrate is most widely use and effective. Nutritionist,Gym trainers  highly recommend to go with Creatine Monohydrate.