WHAT CREATINE IS
Creatine is a naturally occuring chemical that the body converts to creatine phosphate. Adenosine triphosphate is created with the aid of creatine phosphate (ATP). Muscle contractions are powered by ATP. Some of the creatine used by the body is produced. It also originates from foods high in protein, such meat and fish.
HOW TO USE CREATINE
Scientists first learned that supplementing with creatine could improve physical performance in the 1970s. Creatine gained popularity as a sports supplement in the 1990s as sportsmen began to take notice. High school, college, and professional athletes, particularly football and hockey players, wrestlers, and gymnasts, are particularly fond of the supplement.
Creatine is thought to increase muscle mass, improve strength, and hasten muscle recovery after exercise. Especially during brief bursts of high-intensity sports like weightlifting or running, this muscle increase may aid athletes in achieving bursts of speed and energy. However, there has been conflicting scientific study on creatine. There is no proof that creatine helps with endurance sports, despite some research finding that it does help with performance during brief periods of physical exercise. Additionally, studies demonstrate that not everyone's muscles respond positively to creatine; some users see no advantages.
Despite the fact that creatine is popular among teenagers, very little research has been done on kids under the age of 18. A few of those studies have indicated a beneficial effect, but the total body of research is unclear. Teenage swimmers in one study improved after taking creatine; in another, high school soccer players improved their sprinting, dribbling, and jumping.
Researchers are examining whether creatine might potentially be helpful for treating a number of illnesses brought on by weak muscles, such as:
- Heart attacks and heart failure
- Huntington's disease
- Muscular dystrophy is one example of a neuromuscular condition.
IS CREATINE SAFE?
Creatine may be natural, but that does not guarantee that it is secure. You can't always tell exactly what's in your supplement or how much of it there is because supplements aren't held to the same requirements by the FDA as drugs.
The long-term implications of taking creatine supplements, particularly in young people, are still unknown to researchers. Teenagers who take creatine frequently do so against the recommendation of their doctor, which might lead to them taking more than the advised dosage.
Creatine seldom has negative consequences, especially when used excessively, although the majority of healthy people can take it without any issues. Included among the side effects are:
- Weight gain
- Anxiety
- Breathing difficulty
- Diarrhea
- Fatigue
- Fever
- Headache
- Kidney problems
- Nausea, vomiting
- Rash
- Stomach upset
The risk of negative effects can be increased when taking creatine along with the stimulants caffeine and ephedra.
People with diabetes, liver illness, or renal disease shouldn't take creatine. Children under the age of 18 and breastfeeding or pregnant women should also avoid consuming it. Additionally, avoid using creatine if you are taking any supplements or medications that may alter your blood sugar levels, as creatine also has the potential to do so.
If you do take creatine, make sure you get enough water to stay hydrated.
No matter how healthy you are, consult your doctor before taking any supplements, including creatine.