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Creatine Supplements
Creatine is an effective body building supplement, produced with the help of three amino acids called glycine, arginine and methionine in liver, kidneys and pancreas of body.
Creatine is carried to muscle cells through bloodstream. On reaching the muscles, it transforms into phosphocreatine (creatine phosphate) which produces energy by regenerating adenosine triphosphate (ATP). Normally creatine is obtained from fish, beef and pork which are high in protein. If phosphocreatine (PC) is more one can prolong high-intensity activity.
Do Creatine Supplements Work?
The phosphocreatine (PC) stores in the muscle go up by nearly 20 per cent with the use of creatine supplementation.
Studies have found that creatine supplements help promote muscle hypertrophy (excessive growth), increase body weight, muscle size and muscle mass. According to a study, a group of 19 weight trainers gained increase in the body weight by 1.7 kg and muscle mass by 1.5 kg, within a week after the use of creatine supplementation.
After next three months, the average total weight gain increased to 4.8 kg and muscle mass gain rose to 4.3 kg. The weight gain is achieved mainly because of the increased cell water content and protein content. Creatine increases cell volume by drawing water into the muscle cells. The increased cell volume helps gain muscle.
Creatine Benefits
When you run the bases, throw a pass or row a boat, muscles depend on a substance called ATP for energy. In the process, ATP is broken down into ADP. That is when energy sags and fatigue sets in. Creatine, a nutrient found mainly in red meat, is a natural compound found in the muscles that combines with phosphate ions to form phosphocreatine. It refuels exhausted muscles by helping to convert ADP back to ATP. Some of the benefits of taking creatine are they increase the reserves of phosphocreatine well beyond what can be achieved with diet alone. Large reserves delay muscle fatigue and speed muscle recovery. In addition, muscle cells hold more water, causing muscles to grow in size as well as strength. Some studies show a decrease in body fat in athletes who use creatine.
Creatine Dosage
The intake of creatine supplement should be between 3 and 5 grams every day for the period of three weeks and then 3 grams two to four times for a week. A week-long gap in every month would be better. It would also be better there is a gap of a month once in every 3 to 4 months. However, such guidelines will vary between individuals.
The amount and frequency may also vary in accordance with the individuals' desire for muscle gain. Small amounts of creatine would work for non-athletes and small individuals whereas athletes and large individuals will need higher amounts of creatine to achieve desired results. Creatine intake can also be influenced by various other factors such as diet, sex, age, concurrent use of other supplement or medicines, medical condition and genetics. Recent studies suggest that creatine can be effective if it is taken in lower doses every day for a longer period. To achieve better results creatine can be taken with carbohydrate which stimulates insulin release and increases creatine uptake by the muscles.
Side effects
The proven reports of side effects such as muscle contraction, stomach discomfort, dehydration and damage to muscle and kidney are yet to be available.
The blood samples of volunteers were analyzed after they were given a standard five-day loading dose of creatine and then a 3 g maintenance dose for nine weeks. Their liver, muscle and kidney were found to be intact. It becomes clear that creatine can not lead to any adverse consequences when taken in the recommended doses.
The only negative effect of creatine can be weight gain pertaining to water-retention. However, this is due to high creatine loading doses of 20 to 30 grams per day, and lower loading doses of 6 grams per day or less result in very little water maintenance.