Creatine is one of the most talked about supplements used by bodybuilding enthusiasts and athletes all across the world. It occurs naturally in the human body in the skeletal muscles. It is manufactured from the action of the amino acids L-arginine, glycine and L-methionine that are found in protein.
Creatine supplements have created a sizzle since the 1990s, ever since they were marketed as legitimate ‘body builders’. The term Creatine has been derived from the Greek word ‘Kreas’, meaning flesh in English. It was discovered by Michael Eugene Chevreul in 1832 as a component of skeletal muscle in the human body.
Creatine supplements enhance the total creatine content in the skeletal muscles. This varies to a large degree depending upon the intake of carbohydrates, level of training, development of muscle fiber, amount of physical activity and present medical condition of the individual.
Mechanism of Creatine Supplements:
Creatine is converted into phosphocreatine in the body and is stored in the form of energy in the muscle tissues. It provides the body with short bursts of energy required for high intensity exercises during bodybuilding, weight training, strength training etc. It is also beneficial for increasing muscle and bone mass during weight training. While conducting heavy weight lifting exercises, athletes put a lot of pressure on their shoulders and backbone. Creatine supplies the body with the required spurts of energy to perform rigorous exercises. It however, does not show any benefits during endurance activities such as running, swimming, marathons, sprinting etc.
Several studies indicate that creatine response is better in men than in women. This is because women have a naturally higher level of Creatine production and are not likely to benefit from supplementation.
Benefits of Creatine Supplementation:
Creatine supplements increase the total creatine content of scalable muscles in intra-muscular cells leading to their expansion. It is naturally produced by the liver, pancreas and kidneys and is used as a fuel by muscles for development. In muscle cells it is converted into phosphocreatine used to regenerate muscular energy. It enables bodybuilding enthusiasts and athletes to derive maximum strength and muscle mass. If adequate quantities of Creatine are not present in the body, it may lead to muscular fatigue which is harmful for the overall growth and development of the body.
Types of Creatine Products:
Creatine supplements are available in the form of capsules, chews, powders etc. The most popular form is powders because of their ability to absorb the compound more efficiently into the blood stream enabling you to take lesser amounts.
Dietary Sources:
These include cod, beef, herring, salmon, tuna, pork etc.
Overdose:
It is recommended to take the suggested dosage mentioned on the packet at the time of purchase. An overdose of the supplement may result in anxiety related disorders, stroke, nausea, deep vein thrombosis, cardiac arrhythmia, pulmonary embolism, seizures and even death.
Side effects:
There is concern regarding the fact that prolonged use of creatine may cause kidney damage. Creative is metabolized to form a substance called formaldehyde in the body which is extremely toxic in nature. Supplementation is not meant for people suffering from a kidney or liver disorder.
Dosage:
The recommended dosage is 2-5 g per day. Absorption in muscle tissues is enhanced when taken with a simple carbohydrate. Caffeine should be avoided when on supplementation as it tends to block the effects of Creatine.
Creatine supplements are not banned by majority of sport governing bodies but are forbidden in some countries. In the United States, NCCAA stated that colleges could not provide these supplements to their players.
Consultation:
Before taking any supplementation products, it is necessary for you to consult a registered medical practitioner in order to determine if the product is meant for you or not. It helps you know your body weight, and present medical condition. You must also take into consideration any ailments you might be suffering from such as diabetes, coronary heart disease, hypertension, liver or kidney disease before consuming any supplements. Unchecked use of various products leads to hazardous consequences.
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