What exactly is creatine?
Is it a hormone, a vitamin, a stimulant? No, in fact, it is a naturally occurring and powerful amino acid found in our body’s skeletal muscles. These muscles provide our body with generational force and strength. If we eat sources of skeletal muscle, like fish and lean meat, we ingest dietary creatine and our muscles absorb it from our blood stream. If we take creatine supplements, the muscles absorb it and it is believed that this can improve athletic performance. Creatine is also believed to assist in the development of lean muscle.
Scientists weigh in on Creatine
According to the most recent research, creatine supplements help increase strength, improve physical performance and build lean body mass. This is probably the reason why so many professional athletes take the supplements. In fact, published reports state that about 50 percent of professional football players take creatine supplements to enhance their performance.
Interestingly, it has also been shown that patients with congestive heart failure may benefit from taking creatine supplements. Apparently, these patients have low levels of the amino acid, and studies have shown that by taking creatine supplements, their heart muscles were strengthened and their endurance improved.
How much should you take?
There is a rather wide range of dosage recommendations for creatine supplements, but in general, it is recommended that adults age 18 and over who wish to increase their aerobic ability take five grams, four times a day for five days. For those who wish to enhance athletic performance, adults can use 20 grams per day for four to seven days.
For children younger than 18, creatine supplement usage should be monitored by a supervising physician. In general, a daily dosage of 5 grams per day has been used for children who have muscular dystrophy and some positive effects have been seen.
Creatine supplements are available in capsule or powder form at most health food stores, at many drug stores and also online.
Why take it?
If you participate in high-intensity activities of short duration like weight lifting and sprinting, you may find creatine helpful in improving your performance and your endurance. It has also been shown to help reduce muscle fatigue. Athletes and bodybuilders are the primary groups that use the supplements, but others who wish to enhance their workouts could also benefit from taking them.
Side effects
Some adverse effects of creatine are:
* Dehydration
* Weight gain
* Muscle cramps
* Appetite loss
* Diarrhea
Conclusions
If taken reasonably, creatine can help increase lean body mass and improve muscular strength. The supplement continues to grow in popularity, and though the FDA does not strictly regulate supplements, it is advised that creatine supplements be taken with an eye toward potential side effects and should be put aside if problems occur. It is also important to know that sports medicine experts say 30 percent of users of creatine see no benefit from the supplement. Bearing these facts in mind, consider your goals and your biochemistry before taking the supplement.
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