WHAT IS CREATINE
Creatine is an organic acid that plays a key role in supplying energy for muscle cells during intense activity.Creatine is produced naturally by the body and found in small quantities in animal products. Creatine stored in muscle cells helps produce ATP, which is the primary energy currency in the body.
it’s one of the most widely used supplements because there is strong evidence it can improve performance and is safe for most people.
BENEFITS OF CREATINE
Creatine also shows promise outside of the athletic and performance setting, but more research is needed in these areas.
Increase in muscle size – Creatine supplementation causes an increase in the water content of muscles, making them “larger.” This is not due to an increase in the size of the muscle fibers. However, creatine can increase “real” fat free mass over time, as its strength and power- boosting properties allow higher quality training and thus, better gains.
Improved athletic performance – A large body of research shows that oral creatine supplementation can make an athlete faster and stronger when performing high intensity activity.
Increased muscle protein synthesis – I found a few studies which refuted this claim.Still, if someone who uses creatine can lift more weight, muscle protein synthesis should increase; although, the creatine itself simply increases the available energy supply (ATP) for muscle contraction. Creatine itself does not stimulate protein synthesis.
Creatine Side Effects & Risks
Creatine supplementation should be safe when used by healthy individuals. Most of the health risks attributed to creatine (kidney and liver damage, increased risk of injury) have not been shown in clinical studies.
Dehydration is also a concern with supplementation, as creatine will draw water into the muscle cell. If you use creatine, be sure to drink plenty of water, which you should be doing anyway. And as with all supplements, due to a lack of regulation, toxins and
impurities in a product are always a concern. Buying a reputable brand makes this less of an issue.GI distress is a common side effect of creatine. Taking it with food, not “loading” (see below) or perhaps using a form besides monohydrate may lessen or eliminate this
Remark : creatine is very safe for most people. However, since kidney and liver disease, in their early stages, may not produce any symptoms, it is a good idea to have your doctor test your kidney and liver function, especially if you plan on using supplements.
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