Should I use creatine supplements?

what is creatine?

Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps to make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat, beef, pork, chicken and fish.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscle recover more quickly during exercise. This muscular boost may help athletes achieve a burst of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. However scientific research on creatine has been mixed. Although some studies have found that it does help to improve performance during a short period of athletic activity, there's is no evidence that creatine helps with endurance sports. Research also shows that not everyone's muscle respond to creatine; some people who use it see ni benefit.

Researchers are studying whether creatine might also be useful for treating certain health condition caused by weakened muscles, including

● Heart failure and heart attack

● Huntington's disease.

How safe is creatine?

Just because creatine is natural, doesn't necessarily mean that it is safe supplements aren't held to the same standards by the FDA as medication. Which means you can't always know exactly what's in your supplement, or in what amount.

Although most healthy people can take it with no problems, creatine can, in rare cases, have adverse effects, particularly when used in excess. side effects can include following as weight gain, breathing difficulty, Diarrhea, fever, anxiety.

Source and needs

A person needs between 1 and 3 grand of creatine a day. Around half of this comes from the diet and the rest is synthesized by the body. Food source includes red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams of creatine

Safety

At recommended dose creatine is considered likely safe to consume.

In high doses, it's possibly safe. It is expected that it could affect the liver, kidney, or heart, although these effects have not been proven

Effects at high doses

More research is needed into how high doses of creatine can affect other body function

1.Lower blood glucose

2. Hypoglycemia

3. Raise blood pressure

4. Deep vein thrombosis(DVT)

5. Kidney stones

Should I use creatine?

As with any supplements, it is the best option for moderate use, and to discuss it first with a physician. Whenever possible, nutrition should first come from natural sources and a balanced diet and getting nutrients from dietary source, before using supplements as a backup.

 

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About Author

Hi, my name is Mehul Jadhav especially I am learning gym trianning, supplements stacks, body transformation, and nutrition

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