Taking creatine tablets is a common practice among athletes looking to boost their strength and overall performance.
When used by healthy adults, supplements are considered to be safe. But before starting on creatine supplements, it’s important to chat to your doctor.
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What is creatine?
One of the fuels your body uses to power muscular contractions is a substance called creatine. The Greek word for “flesh” is where the name “meatball” originates from. The liver and kidneys produce roughly half of the body’s supply, while the other half is obtained via meat consumption.
Creatine and a related molecule called creatinine, which may be evaluated in lab tests as a sign of renal function, coexist in a steady state. It is eliminated from the body in the urine. This implies that, depending on your muscle mass, your body will need to release some of its stored creatine every day in order to maintain steady levels. Creatine is produced naturally in the body, but maintaining adequate levels requires including it in your regular diet.
When people are asked why they take creatine, what do they say?
Creatine supplements are commonly used by athletes of all skill levels to enhance performance in training and speed recovery time. Creatine boosts performance by increasing “quick burst” energy and strength but has minimal impact on aerobic endurance. Male athletes that participate in power sports like football, wrestling, hockey, and bodybuilding are the most common consumers of creatine supplements.
Always check with your doctor before starting any new supplement regimen, especially if you are taking any medications.
Are creatine supplements advised for athletes?
A large number of sportspeople take creatine pills. Various governing bodies, including the NFL, MLB, NBA, NHL, MLS, NCAA, and MLS, have all approved the supplement for use (NCAA).
Both sexes have reported positive effects, however male participants have been the focus of most investigations. Some research suggests that creatine may not help women acquire as much strength or muscular mass as it does for men while training.
In what ways might one get advantages from supplementing with creatine?
Creatine supplementation has been shown in studies to potentially:
- Boost your efficiency at the gym.
- Recuperate more quickly after strenuous workout.
- Protect against harm and/or lessen its impact.
- Assist athletes in handling rigorous training schedules.
- The goal of your workouts should be to boost your lean muscle mass.
Because vegetarians have lesser intramuscular creatine storage, they may observe bigger increases from taking the supplements. However, it may take longer to build up levels in the muscles.
Taking creatine supplements has been shown in multiple trials to reduce the risk of muscle cramps, heat illness/dehydration, muscle tightness, muscle strains/pulls, non-contact injuries, and overall injuries/missed practises. It seems that the effects will last for a while.
Furthermore, creatine supplementation has been shown to benefit neurological diseases (such as muscular dystrophy, Parkinson’s, and Huntington’s), diabetes, osteoarthritis, fibromyalgia, problems of creatine metabolism or transport, senescence, brain health, and cardiac ischemia.
Is there anything wrong with taking creatine supplements?
It has been observed that there are very few negative side effects from using creatine. But remember this:
- Water retention in the muscles is a potential side effect of taking creatine supplements. Depending on your baseline creatine levels, the effects on your energy levels won’t be noticeable until seven to twenty-eight days have passed.
- Taking creatine pills while dehydrated or dieting could be harmful.
- Creatine monohydrate has been used for decades with no documented negative side effects, and a recent scientific review confirmed this. However, before taking creatine or any other supplement, it is imperative that you speak with your doctor.
Is it safe to take creatine supplements?
Even though your body produces creatine, it is okay to take dietary supplements if you want to increase your levels. Remember, though, that the United States is not a perfect example. The dietary supplement industry is not governed by the Food and Drug Administration. The quality, quantity, and other components of creatine supplements sold in stores may vary. There is no management of quality control or safety measures.
- If you have a child under the age of 18, you should talk to your doctor before giving them a creatine supplement. Creatine supplement safety during pregnancy and lactation is not well studied.
- Avoid use if you have kidney disease and haven’t discussed it with your doctor. In some cases, renal illness might be exacerbated by taking supplements. There are many medications that can cause kidney damage. If you take any medications, including creatine supplements, you should talk to your doctor before taking any further action.
- Doctors do not know the effects of creatine supplements on major organ systems, such as the heart, brain, kidneys, liver and reproductive organs, or the consequences of mixing creatine supplements with over-the-counter medications, prescription drugs, vitamins and energy drinks.
Where can I buy creatine powder or creatine tablets?
- There is a wide selection of creatine supplements on the market. The supplements are available over-the-counter at vitamin, drug, and grocery stores and online.
Which creatine supplement do people typically take?
Creatine monohydrate is the most widely used supplement of its kind because it enhances muscular performance during intense, but brief, resistance training sessions. Taking these supplements has been shown to aid athletes during strength training. There is no evidence that using a different creatine variety is beneficial.