Creatine is one of the most sought after supplements used by a number of athletes, wrestlers and body building enthusiasts nowadays. It is essential for one to have appropriate hands-on information about the product and its benefits as well as side-effects before consuming it. Here is a list of some of the most
frequently asked questions about creatine which has been complied with a view to provide maximum information to the readers.
What is Creatine?
Creatine is a naturally occurring compound found in the skeletal muscle and plays a crucial role in generating energy in the body in the form of adenosine triphosphate (ATP). It was discovered by Michel-Eugène Chevreul in 1835 and became popular as a supplement in the 1990s. It derives its name from the word ‘Kreas’ in Greek meaning Flesh. It is manufactured in the liver and approximately 95% of the body’s creatine is stored in the skeletal muscles. 5% of it is found in the heart, testes and brain.
Why do athletes use it?
Creatine produces large levels of energy for brief periods that are known to maximize strength and performance during high-intensity work-outs and activities such as sprints, weight lifting, wrestling etc. Creatine supplementation increases the creatine content found in muscles and optimizes the release of energy.
It is great for all kinds of athletes?
Creatine is a great energy booster but at the same time it has shown no performance gain in activities such as swimming and gymnastics. This can be attributed to the fact that it results in weight gain.
What are the various forms in which creatine is available in the market?
Creatine is found in the form of capsules, chews and powders in the market. Powders are the most popular product as they tend to reach the blood stream shortly after consumption and can be taken in a lesser quantity as compared to capsules and chews.
What is the recommended dose one should take?
The dose depends upon the purpose of consuming creatine. If you are looking to gain muscle mass and are preparing for a competition, you can consume 15-20 grams a week. On a daily basis you can take 1-2 tsp of the powdered supplement in water or with a sweetened beverage. Consuming creatine immediately before or after your workouts enhances your progress.
How much creatine can the body store?
The body can store upto 0.3 grams of creatine per kilogram.
How is creatine flushed out of the body?
Once used, creatine is flushed out of the body through urine.
What food products contain creatine?
Food sources such as beef, salmon, pork, cod, herring etc. contain creatine in abundance. It is also made naturally from the amino acids L-arginine, L-glycine and L-methionine that are available in animal protein. Insulin is required to help creatine enter the muscle tissues. Thus, consumption of carbohydrates with creatine enhances its overall content in the muscle cells.
Which are the most popular forms of creatine?
The two most popular forms of creatine supplements are creatine monohydrate and creatine ethyl ester (CEE).
Does creatine provide mental energy?
Creatine plays a significant role in the nervous system by imparting energy for proper neurological functioning and recovery from trauma and disease. Inherited conditions with suppressed cellular creatine levels lead to a number to neurodegenerative disorders.
What are the side effects that can arise from regular intake of creatine?
Creatine disorders include weight gain, dehydration, intolerance to heat, seizures, stroke, deep vein thrombosis, neausea, heart disease etc.
Does creatine help increase muscle mass?
There are various theories that support this, while others refute that creatine possibly has a role to play in enhancing muscular mass. Research still needs to be carried on this and determine the truth. However, the kind of doses and its effects also vary from individual to individual. Therefore, if one person receives a particular result, it doesn’t mean that it is static for everybody.
Creatine is a compound found naturally in the human body in the skeletal muscles. Supplementation helps take your performance to the next level by increasing the amount of creatine intake which is not possible through diet. Research shows that on account of its energy releasing mechanism for short durations, it can enhance performance of athletes in sports such as weightlifting and sprint, whereas, its consumption has shown no significant boost in sports like aerobics, marathons, swimming etc.
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