Creatine is a supplement that many people seem to be curious about but just do not
know enough about it to feel confident adding it into their diet. So let us dive into what
Creatine is and how it can be beneficial and what information to be aware of with it!enough of it.
What is Creatine?
Creatine is made naturally in our bodies and is found
in our muscles and brain. It is compromised of amino acids (building blocks of proteins).
Creatine helps our body make energy specifically when a lot of power is needed quickly
and at one time. This is done by providing big bursts of energy at a time like sprinting or
heavy lifting. Creatine as a whole is an energy boost for the muscles in our bodies
including that big one in our head, the brain.
How much Creatine Should We Be Taking?
Just like with everything we put in our bodies it is important to know the right
amount of Creatine to take. If you take too much it could potentially be harmful. And if
you take too little then obviously you probably aren’t reaping the benefits of it like you
should! So how much should you take in a single day? It is recommended that you take
3-5 grams every day. There are some people who are concerned about if Creatine can
harm your kidneys and liver but that is false! Creatine is here to improve muscle mass,
cognitive function, and cardiovascular fitness.
People who should avoid taking Creatine
As stated above Creatine does not harm your liver and kidneys but there are
people who should avoid taking creatine and those are
* People with kidney or liver disease
* Pregnant or breastfeeding women
* Children
Research is limited on the affects of creatine when it comes to women who are
pregnant or breastfeeding and or children.
Benefits of Taking Creatine
There are quite of few benefits of implementing creatine into your daily routine.
Some of those include enhanced athletic performance, increased muscle mass,
increased cognitive function, improved cardiovascular fitness, and has potential in
therapeutic applications.
Creatine enhances athletic performance through high intensity but short duration
activities. It increases strength and power output. Improves sprint performance and
enhances muscle recovery between intense exercise bouts. It does this by making more
ATP (energy cells).
This supplement also increases muscle mass. It helps older adults combat age
related muscle loss. And it also helps the body retain and hold more water while
absorbing more protein. Appropriate water retention and protein absorption helps
increase those big muscles in our bodies!
Next is the increase in cognitive function! Creatine helps immensely in our brain
health. It helps improve
This supplement gives the brain cells more energy and protects the brain from
harm while increasing those energy making chemicals again. This is typically seen more
in older adults between he ages of 66 to 76 or those with certain diseases. It can also
affect those who are under metabolic distress, such as people who are on vegetarian or
vegan diets.
Creatine also helps improve cardiovascular fitness, which has been shown to
help
It can help the heart work less hard and keep your body cooler during workouts so you
can in turn work harder and longer! While there are more studies being conducted,
there is potential in Creatine helping with therapeutic applications. Such as the benefits
on Muscular Dystrophy, Parkinson’s, and Amyotrophic Lateral Sclerosis.
Side Effects and Risks
While there are very minimal risks when it comes to taking creatine there are
some side effects that some people can face. Those side effects include minimal weight
gain which can be due to water retention in muscle tissues. Some people have reported
some gastrointestinal issues like stomach discomfort, nausea, and diarrhea. This can
be due to taking too much creatine at once. It usually is resolved by reducing the
amount to 2- 5grams rather than “loading” the amount. Which means taking an excess
amount to reap more benefits quicker. Lastly, creatine can cause dehydration, again this
is due to the water retention in muscles which may lead to dehydration. So, it is
extremely important if you are or plan on taking creatine every day, make sure you drink
plenty of fluids!
Wrap it up!
Creatine is an amazing supplement with a lot of benefits when it comes to
athletic performance and overall everyday body function. Many people think that only
athletes can take creatine but as we stated above there are many benefits to taking it
for everyone, especially older adults. So do yourself a favor and add it in and get a
better functioning body!
