Introduction
Creatine is a nitrogenous organic acid that occurs naturally in the body and helps to supply energy to muscle cells. It can also be found in some foods, such as red meat, fish, and poultry. Creatine supplementation has become popular among athletes and bodybuilders due to its ability to improve performance. It does this by providing extra energy to muscle cells, allowing them to work harder for longer periods of time. While creatine supplementation is generally considered safe, there are some potential side effects which include weight gain, dehydration, and nausea. Athletes should always consult with a doctor before starting any kind of supplement regimen.
How Does Creatine Work?
When administered, creatine supplements are converted into creatine phosphate inside the body. This substance then helps provide energy to the muscles, allowing one to lift heavier weights and exercise for longer periods. Some studies have also shown that creatine can help increase muscle mass and strength.
What Are the Benefits of Supplementing with Creatine?
Creatine is a naturally occurring substance in the body that helps to produce energy. It has been approved by the National Collegiate Athletic Association (NCAA) and International Olympic Committee. There are several benefits of taking creatine supplements:
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Increased Strength: One of the main benefits of creatine is that it can help athletes become stronger faster. This is because it allows the muscles to work harder for longer periods of time. One study showed that subjects who were supplemented with creatine increased bench press strength by up to 33%.
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Increased Endurance: With increased stamina comes an increase in performance levels. Athletes who take creatine supplements often find that they are able to perform at a higher level for longer periods of time. Athletes who were supplemented with creatine were able to cycle for up to 30% longer than those who did not.
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Increased Muscle Mass: According to studies, subjects who were supplemented with creatine gained an average of 4.41 pounds more muscle mass than those who did not.
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Faster Recovery Time: During exercise, the muscles undergo microscopic damage. This damage must be repaired in order for the muscles to grow bigger and stronger. Creatine supplementation speeds up the process of muscle recovery, which allows the athlete to train harder and more frequently. A study reported that after peaking on day seven following ingestion of 20 grams of creatine for 28 days, participants maintained 60 % more strength during four weeks of lowered training volume without compromising hypertrophy (increase in cell or tissue size).
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Enhanced Performance: Most studies show that athletes who supplement with creatine experience enhanced performance in short-term high-intensity exercises such as cycling or sprinting. While the evidence is less clear when it comes to endurance activities such as running or swimming, there is some suggestion that long-term supplementation may lead to improved performance over time.
While there are many benefits to taking creatine supplements, it is important to note that they are not right for everyone. If the individual is pregnant or breastfeeding, has kidney problems or suffers from diabetes, then consult with the doctor before starting any type of supplement regimen.
How Much Creatine Should One Take?
The most commonly employed and scientifically studied form of creatine supplementation is creatine monohydrate. The dosage of creatine supplementation is evidence-based and usually followed by a loading dose followed by a maintenance regimen. The general dosing information is as follows:
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Loading Dose: The loading dose is administered within a period of five to seven days (one week) days. During this period, 20 grams of creatine is to be consumed every day, which may be split into four portions of five grams of creatine each. The portions should be consumed throughout the day. Due to the associated release of insulin, eating a meal high in carbohydrates or protein may aid in the body's ability to absorb creatine. However, for those who wish to proceed with creatine supplementation without a loading dose, the dose is three to five grams every day. It should be noted that the maximum stores of creatine in the body will only be completed within four to five weeks.
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Maintenance Dose: Take three to five grams daily to sustain high levels in the muscles after the loading phase. The athlete can continue taking this dosage continuously to maintain the creatine stores in the body. However, prolonged use should be carried out only after talking to a doctor.
What Are the Side Effects of Creatine Supplementation?
Creatine supplementation is also associated with certain side effects that are listed below:
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Weight Gain: One common side effect of creatine is weight gain. This is because the supplement causes the body to store more water, which leads to an increase in weight.
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Bloating: Another common side effect of creatine is bloating. This occurs when the supplement causes the body to retain fluid, leading to a swollen appearance.
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Dehydration: Inadequate consumption of enough water or fluids while taking creatine may result in dehydration. This can cause symptoms such as headache, dizziness, and nausea.
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Liver Damage: In rare cases, creatine can cause liver damage. If the individual experiences any signs of liver problems while taking this supplement, stop taking it immediately and see a doctor for professional intervention.
Conclusion
Creatine supplementation is regarded as a safe and effective dietary adjunct among athletes. It has been shown to improve energy production in the cells and has been associated with a profound increase in endurance and stamina, especially during high-intensity resistance training and short-duration exercises. A transient retention of body water is the commonly reported adverse effect, especially during the initial phase of therapy. However, it should be noted that kidney and liver damage incidences have also been reported following creatine use, and the long-term effects of creatine supplementation require further research and validation.
