Creatine is naturally produced by your body from amino acids, most frequently by the liver and the kidneys. Creatine is used as an energy source by your muscles and, with appropriate physical training, it is used for muscle development. Creatine is most commonly consumed as either a natural part of foodstuffs, primarily meat-based ones, or as a creatine supplement.
Creatine
Creatine is produced by the body from the following three amino acids: L-arginine, clycine, and L-methionine. During creatine production, a phosphocreatine is created when a phosphate group, produced by the muscles, is added to creatine. Creatine generation takes place very quickly over exercise periods that are primarily anaerobic in nature. Raising your creatine levels can help increase strength and endurance in anaerobic activities, or in aerobic activities that require short bursts of muscle strength, such as in sprint exercises. Raised creatine levels help with these types of activities because the phosphocreatine that is created produces adenosine triphosphate, which is more commonly known as ATP. ATP is the main source of energy for your muscles, so the more ATP you have, the more energy there is available for muscle use and development.
Uses and Benefits
The University of Maryland Medical Center says that creatine supplements have been shown in some clinical studies to improve overall strength and muscle mass in activities that are high-intensity and short. However, most of these studies showed the greatest benefit for individuals who were around 20 years old. Moreover, creatine has not been shown to improve stamina or endurance, and not all studies have shown that creatine improves overall athletic performance. The center is careful to say that not all people respond similarly to creatine. However, early studies have shown that creatine may be helpful for combating muscular dystrophy or general muscle weakness that results from certain illnesses, such as heart disease or Parkinson's disease.
Bloating
Creatine's natural properties cause it to take water from the rest of the body. This causes bloating as the body retains more water as it is in a perceived state of dehydration. Consuming more water will prevent you from becoming dehydrated and will reduce the amount of bloating that occurs as water retention is reduced. Exercising in hot or humid weather with insufficient water consumption while taking creatine is dangerous as there is an increased likelihood of severe dehydration.
Safety Concerns
Weight gain, muscle cramps, muscle strain, upset stomaches, diarrhea, dizziness, high blood pressure, liver dysfunction and damaged kidneys are among the potential deleterious effects of ingesting too much creatine. Creatine can possibly react with other medications., such as nonsteroidal anti-inflammatory drugs, caffeine, diuretics, cimetidine and probenicid. It is advised to take creatine supplements under the supervision of a doctor if you are taking any of these drugs. As well, consult a health care professional if you take creatine supplements, and especially if they are consumed over an extended period of time.
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