Whether you want to be a bodybuilder or simply improve your athletic performance, creatine can help you achieve your goals. Creatine is used, when combined with a strength training routine, to improve muscular strength and endurance by increasing energy transport to muscles. If you decide to supplement with creatine, seek medical advice beforehand, as there can be side effects.
Creatine
Creatine is a naturally occurring amino acid in the bodies of vertebrates that supplies energy to the cells, including muscle. Amino acids, present in protein, create creatine in the liver and then transport this fuel source to muscles. Therefore, natural sources of creatine are also natural sources of protein, both of which are beneficial for building muscle. Foods that are particularly effective in producing creatine are red meats and seafood.
Muscular Benefit
Creatine is often taken as a supplement by bodybuilders, athletes, wrestlers and sprinters. The body uses creatine for the synthesis of adenosine triphosphate, ATP, which provides energy to the muscles. According to Certified Fitness Trainer Jeremy Likness, creatine supplements enable the body to produce more ATP, and thus provide more energy to muscle tissue, especially during short, intense bouts of exercise, such as weightlifting. This increase in ATP production can increase muscle-building potential by providing the energy to work out longer without your muscles becoming fatigued.
Aerobic Benefit
Creatine is usually associated with muscle-building and anaerobic exercises, however, it can also improve aerobic capacity. Creatine helps to reduce the strain placed on the cardiovascular system during aerobic exercise, increasing endurance. According to Likness, creatine can therefore be used as a strength-training and a fat-loss supplement.
Dosage
Because creatine can significantly affect the intensity with which you exercise, different amounts must be taken to match your workouts. For example, Likness suggests consuming 20g of creatine per day during a muscle-building or "bulking" phase. If, however, you are in a maintenance phase, where your aim is to simply preserve your muscle mass, you can take 5g daily. Creatine must, however, be taken consistently, as a single dose will not increase muscular endurance or power.
Safety Concerns
According to the National Institute of Health, creatine is likely safe for most people when taken at the recommended doses, however, there can also be dangerous side effects; as such, it should only be taken under the supervision of a health care provider. Creatine can cause weight gain, muscle cramps, muscle strains, diarrhea and dizziness when taken in excess for extended periods of time. People with kidney problems, high blood pressure or liver disease should also avoid creatine.
Other Benefits
Apart from aiding athletic performance and muscle growth, creatine also has a number of other benefits. According to the University of Maryland Medical Center, creatine can help to lower triglyceride fatty acids in the blood, which can reduce the risk of heart disease. It can also help against Chronic Obstructive Pulmonary Disease, muscular dystrophy and Parkinson's disease.
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