What’s in it?
Creatine is a protein that is made naturally in the body from three amino acids (arginine, glycine and methionine) but is also found in meat and fish or taken in higher doses as a supplement. As a supplement, creatine is most commonly taken as a powder mixed with water, but liquid forms are also available.
What does it do?
Creatine combines with phosphorus to form phosphocreatine (PC) in muscle cells. This is an energyrich compound that fuels muscles during high-intensity activities, such as lifting weights or sprinting. Boosting PC levels with supplements enables you to sustain all-out effort longer than usual and recover faster between exertions or ‘sets’, resulting in greater strength and improved ability to do repeated sets. Studies have shown that creatine supplements can improve performance in high-intensity activities, as well as increase total and lean body weight.
Do you need it?
If you train with weights, sprint or do any sport that includes repeated sprints, jumps or throws (such as rugby and football), creatine supplements may help increase your strength, muscle mass and performance. But creatine doesn’t work for everyone – several studies have found that creatine made no difference to performance, and it is unlikely to benefit endurance performance.
Are there any side effects?
The main side effect is weight gain. This is due partly to extra water in the muscle cells and partly to increased muscle tissue. While this is desirable for bodybuilders and people who work out with weights, it could be disadvantageous in sports where there is a critical ratio of body weight to speed (for example, for runners) or in weight-category sports. Some people suffer from water retention, particularly during the loading. Other reported side effects include cramps and stomach discomfort, which may be due to dehydration rather than creatine. As larger-than-normal amounts of creatine need to be processed by the kidneys, there is a theoretical long-term risk of kidney damage. While short-term and low-dose creatine supplementation appears to be safe, the effects of long-term and/or high-dose creatine supplementation, alone or in combination with other supplements, remains unknown.
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