Creatine Uses And Side Effects
Is Creatine safe for you? Does it make you fat? Basically creatine is a naturally occurring amino acids found in vertebrates (meat and fish) and is also naturally synthesized in our body. There are many athletes or weight lifters who majorly depend on creatine for increasing muscular strength and stamina.
According to gym going people it helps to push your limitations. It basically draws water to your muscle cells. To understand how it actually works, a bit of chemistry has to be laid.
ATP(adenosine tri-phosphate) is the energy currency of our cells and thus are responsible for more energy production after the oxidation of food. ATP mainly provides energy by hydrolyzing a phosphate group. After production of energy, ATP turns into ADP(adenine di-phosphate) due to hybridization. ADP is somehow useless to our body. Now comes creatine which helps our body to convert ADP back to ATP, thus allowing you to train harder and longer.
DOES IT MAKES YOU BLOAT??
Creatine has an ability to hydrate muscle cells. So it will definitely increase your muscle mass by drawing water inside your cells. But this doesn’t men that you will end up getting fat. There’s no connection between fat and creatine. However your weight scale will rise but that’s just because of increase in muscle density.
THE BIG QUESTION- DOES IT HAVE ANY SIDE EFFECTS OF CREATINE? WILL IT MESS UP WITH YOUR KIDNEY OR LIVER?
customers don’t generally report any side effects other than increased muscle mass. Most of the studies show that there is no health risk attributed to it like kidney or liver. In rare cases it leads to gastrointestinal problems. Dehydration is also another concern with this supplement a it draws all the water inside your cells. So, drink plenty of water which you should do anyway. While buying creative go for a reputed brand. Researchers still have no idea about the effects of long term usage of creatine. If your dose is excess, it might result in following problems, ;Anxiety, Breathing difficulty, Fatigue, Fever, Headache, Kidney problems, Nausea, Rash, Upset stomach.
SO WHAT IS THE CORRECT DOSAGE OF CREATINE????
Loading phase – 1st week of use.. Study shows that in the first week of usage your muscles will be saturated by creatine. Most manufacturers suggest to consume 15-20 gm per day but according to researches, 5 gm per day will bring out almost same result. The only difference lies on loading as it will take 2-3 weeks to completely saturate.
MAINTANANCE PHASE- AFTER FIRST WEEK
After your muscles are saturated, 5-10 gm per day will be enough followed by plenty of water intake. Generally creatine should be consumed post workout. No conclusive study shows that you should cycle it. Results will be more effective if you take creatine with carbohydrate rich meal.
WHY DOES CREATINE WORKS BETTER WITH SOME PEOPLE AND NOT WITH OTHERS
Creatine is proven to work better if you are a vegetarian. It happens because in such a person’s body, there is a lack of creatine as they never consume flesh. – No m after how much protein they intake.
Whereas in case of non-vegetarian, it’s effect is bit slow.
Also, it works better if your body is lean, and thus helping to fill up muscles proportionally with cuts. In case of an obese, the muscles aren’t really well defined even with creatine as the outer covering is of adipose tissue.
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