Creatine: Improves Strength & Accelerates Lean Muscle Mass

Creatine 

(An Excellent Source of Energy for Our Cells and Extra energy means extra effort, that brings better results!)

Creatine is a very well known compound in the life of body builders and fitness freaks. But if we talk about other peoples who do not keep much interest in fitness, they always neglected this compound, though it should not be. Creatine is the compound forms in protein metabolism and present in much living tissue in our body and a little in our brain. Scientists discovered in the 1970s that taking creatine in supplement form might enhance physical performance in athletes and sports persons and in 1990s only, athletes started to take this as a supplement. Then, creatine became a popular sports supplement. Our body also produces some of the creatine it uses. We can get it from protein-rich foods such as meat or fish. Here, my concern is whether to take creatine from food sources or from supplements. Whether it is needed for men only or for women also? If one want to take in supplement form then how much he/she can take? Is it really works or not? These are some questions, I am going to discuss in this article.

Formation & conversion of Creatine in our body

Creatine is a nitrogenous organic acid formed of three amino acids: L-arginine, L-glycine and L-methionine and makes up about 1% of the total volume of human blood and plays a role in converting food into energy. It is a natural substance that changes into creatine phosphate in our body. Creatine phosphate also helps in making another substance called adenosine triphosphate (ATP) in our body and finally, ATP involves in the supply of energy for muscular contraction.

How it works in our body?

Creatine is transported through the blood by an active transport system, then it is used by our brain and muscles that have high energy demands, such as skeletal muscle. Actually, around 95% of creatine in our body is stored in our skeletal muscle. Whenever we do some aerobics or workout or simple exercises, our ATP decreases. It is Creatine which helps in restoring ATP levels. Creatine provides cells with energy and allow these cells to work better. Creatine makes people work harder so there is a growth of muscles in body builders. In case of females, creatine has also been working as an anti-depressant.

Benefits of using Creatine

Creatine has a positive effect on body composition. Taking creatine can help us gain lean muscle mass. It also helps in superhydrating the muscle. The potential benefits of creatine may depend on many factors, including age, fitness level, diet, and athletic activity. However some proven things I have mentioned below.....

• Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. 
• This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. 
• Creatine is being studied as a way to lower cholesterol in people with abnormally high levels.
  
• Creatine is taken by mouth for creatine deficiency syndromes that affect the brain, chronic obstructive pulmonary disease (COPD), congestive heart failure (CHF), depression, diabetes.
• It also helpful in diseases that cause inflammation in the muscles and nerves, muscle atrophy, muscle cramps.
• It helps in breathing problems in infants at the time of sleeping, head trauma, schizophrenia, muscle breakdown in the spine, and recovery from surgery. 
• It also useful in treating osteoarthritis, rheumatoid arthritis and for various muscular dystrophies. 
• Taking creatine daily for up to 3 years increases creatine levels in the brain and improves movement disorders and seizures in adults.
• People also apply creatine to the skin for ageing problems.

Natural sources where one can get Creatine

• It is commonly found in the diet that rich in red meat and seafood. We can get some creatine by consuming beef, meat, poultry and fish.
• The richest sources of creatine are beef and fish as they contain 2 to 5 grams per 453 grams.
• Our body is known to make about one gram of creatine per day. It is produced naturally in the liver, pancreas and kidneys and transported to the muscles via the bloodstream.
• An average human body contains between 3.5 and 4 grams of creatine per kilogram of muscle. However, it is capable of storing up to 5 grams per kilogram. 

Creatine as a Supplement

Creatine as a supplement comes in many forms. Here I found some popular forms. They are:

Creatine Monohydrate

Creatine Monohydrate - It is the most common form of creatine as it is effective and inexpensive. In order to get maximum benefit of creatine monohydrate, we need to drink a lot of water because of it's water drawing properties.

Creatine Ethyl Ester - Creatine in this form is paired with an ester, so, it is easily digesting hence easier on the stomach. It is similar to monohydrate in it's effect. Creatine ethyl ester makes one less bloated but it has extremely bitter taste.

Creatine Hydrochloride - When creatine bonded with a hydrochloride molecule it is easier to absorb in the acidic lining of our stomach. It is also easily dissolving unlike monohydrate. it does not require loading or constant hydration. But this is not the cup of tea for all as It is pretty expensive.

Creatine Blends - When a variety of creatines like monohydrate, hydrochloride and other innovative, blends, it called Creatine blends. It provides the body multiple routes to absorb creatine. It is proven as a win-win formula.

How much and when one can take?

• There is no established dose but on an average, a normal person can take 1 to 2 grams of creatine daily from his/her diet.
• People who are pure vegetarian, they must take it from supplements i.e. 5 gm per day.
• For target oriented performance, people can start with 10 grams to 30 grams of creatine per day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine per day.
• Skeletal muscle generally holds a certain amount of creatine but a saturation point is usually reached within the first few days of taking a loading dose i.e. 10 grams to 30 grams.
• For creatine hydrochloride, one must take 1.5g post workout.
• There is no particular time to take Creatine. It can be taken anytime. But we must be regular i.e. same time everyday.

Is it safe?

• Creatine has a lot of evidence to support its safety, plus it’s cheap and can be supplemented indefinitely. Plus creatine isn’t just limited to benefiting physical performance and muscle growth - it also shows promise for brain-related conditions like major depression.
• Healthy adults can take it with no problem but they should not take more than the recommended dose.

  

  Possible side effects of Overdose. 

• International Olympic Committee (IOC) also has said that creatine is 100% legal.

Adverse effects 

Although creatine is treated as safe, in rare cases, it have adverse effects, particularly when used in excess.

• Some adverse effects of creatine are noted when taken in excess quantity. They are weight gain, anxiety, breathing difficulty, diarrhoea, fatigue, fever, headache, kidney problems, nausea, vomiting, rashes and stomach upset. 
• Large amounts of carbohydrates may increase the effects of creatine. 
• Taking creatine with stimulants like caffeine, can increase the risk of side effects.
• Since it causes water retention, creatine could slow down some athletes as the evidence that creatine boosts stamina or performance in aerobic activity is mixed. 
• Creatine has water drawing properties which might also lead to stomach problems as a possible side effect.

Who can not take Creatine?

• People with kidney or liver disease, or diabetes can not take Creatine. 
• Children under age 18 and women who are pregnant or nursing should avoid taking of creatine. 
• If anyone is under any medication or supplement can n't use creatine as creatine may affect his/her blood sugar levels.

Common myths associated with Creatine

• Creatine makes people look fat or bloated - Creatine has a water holding capacity inside muscle cells not beneath the skin. It does not give any impact on fat metabolism also.
• Creatine causes kidney damage - There is no scientific study which gives any evidence of creatine causing kidney damage. 
• Creatine is not steroid - Creatine is completely unrelated to a steroid in every way. It has a positive effect on growth hormone in our body like training does. 
• Creatine might lead to cramping - Cramping occurs only due to dehydration not because of creatine.

What studies revealed?

• Studies published in the journal Medicine & Science in Sports & Exercise found that “muscle fibers grow when a person takes creatine.”
• According to Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma, creatine is an “osmotically active substance,” it pulls water into your muscle cells, that increases protein synthesis but fluid distribution does not change.
• According to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England, creatine helps in gaining weight easily but only in the 1st week of consumption. 
• A California study reveals that consuming creatine can help your muscles build phospocreatine, which gives you the ability to perform better at shorter, intense, strength-building exercises.
• A recent Jersey study found that following a 10-week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels.
• Research published in the Journal of Neurochemistry, revealed that "combination therapy using Co enzyme Q10 and creatine may be useful in the treatment of neurodegenerative diseases such as Parkinson's disease."
• According to the University of Maryland Medical Center, creatine can cause mild side effects for example Stomach pain, Nausea, Muscle cramping and Diarrhea. But at recommended doses creatine is considered safe to consume.

Advice from the Blogger

If anybody is looking for a safe, proven and effective supplement to help him/her in getting that extra repetitions in the gym, then creatine is awesome. But one thing always remember, creatine or any other supplement is just a supplement, and a supplement literally means to support a good diet and training routine as there is no supplement that can replace either good diet or your training. Nevertheless, if anybody is ready to adopt all these, then only he/she can expect a nice growth from this naturally occurring supplement.