Creatine. What is it ?

What is creatine?

Creatine is a natural source of energy that helps your skeletal muscles contract, providing a steady supply of energy to your muscles so they can keep working.

Creatine is commonly used while exercising because it helps prolong the effects of fatigue.

Creatine is NOT a steroid, as many may come to believe. in fact on average, half your body's supply of creatine comes from your diet

• Red Meat

• Seafood

• Animal milk

• Supplementation

The other half gets produced naturally by your liver, kidneys and pancreas.

Why do people take creatine supplements?

Many amateur and professional athletes take creatine supplements to aid their workout routines and improve their recovery. Creatine creates a blitz of energy and increased strength, which improves your performance without affecting your ability to perform for longer periods (aerobic endurance).

Most athletes who take creatine supplements participate in power sports (sports that require high endurance, strength, skill),

including:

• Bodybuilding.

• Football.

• Hockey.

• Wrestling.

In addition, studies suggest that creatine supplements may help brain function in people 60 and older. This includes:

• Short-term memory.

• Reasoning.

• Neuroprotection (keeping groups of nerve cells safe from injury or damage).

Researchers are still studying whether creatine supplements may help people with cognitive (mental) conditions, including dementia.

Talk to a healthcare provider before taking creatine supplements, regardless of your level of physical fitness, age, or health.

Should I take creatine every day?

Each person's body is unique, and the amount and frequency of creatine intake depend on various factors. Consult a healthcare provider before starting creatine. They can assess its safety for you and recommend the right dosage.

What happens when you stop taking creatine?

Once you discontinue creatine, your creatine levels will slowly decrease over the following weeks. Although your body will continue to produce creatine naturally, you might experience side effects as it adapts to the reduced levels. These side effects may include:

• Fatigue.

• Loss of muscle mass.

• Weight loss.

• A short-term decrease in natural creatine production.

Regular exercise should help you maintain any increased strength, but further improvement is unlikely.

Risks / Benefits

What are the pros of taking creatine?

For individuals who exercise regularly, research indicates that using creatine supplements can:

• Enhance their exercise performance.

• Aid in recovery after strenuous workouts.

• Boost their muscle mass.

• Avert severe muscle injuries or lessen the severity of such injuries.

• Enable athletes to endure more intense activities.

• Alleviate dehydration and cramping.

• Reduce muscle tightness, including strains and pulls.

If you’re a vegetarian or vegan, you might experience greater muscle gains from creatine supplements since you don't obtain creatine from animal sources. However, it may take longer to build up creatine levels in your muscles.

Beyond athletic advantages, creatine supplements might help individuals with:

• Neurodegenerative disorders, such as muscular dystrophy, Parkinson’s disease, and Huntington’s disease.

• Diabetes.

• Osteoarthritis.

• Fibromyalgia.

• Conditions affecting creatine metabolism.

• Conditions impacting creatine transport within your body.

• Reduced blood flow to your heart muscle (myocardial ischemia).

What are the negative effects of creatine?

Creatine is generally a safe supplement, but it may cause side effects such as:

• Weight gain due to water retention.

• Dizziness.

• Nausea and vomiting.

• Diarrhea.

• Excessive sweating (hyperhidrosis).

If you experience any of these side effects after using creatine, try splitting your daily intake into smaller doses. Consume these smaller doses throughout the day instead of all at once.