What You Should Know About Creatine
Creatine is a naturally made body protein which can also be found in fish and meat. But today creatine is also manufactured thus it can be taken as a supplement. It is available also in the form of shakes, most commonly as meal replacement shakes.
Creatine provides energy to the body; it serves as a backup when your body can’t keep up with the demand for energy. Creatine then steps in to provide the extra needed energy. Moreover, creatine supplements promote the manufacture of protein and reduce the breakdown of protein after hectic and intense physical activity.
Athletes and others who do intense exercise are prime candidates for the use of creatine. Bodybuilders, especially those who work with weights or sportsmen who are involved with intense activity like throws, jumps or sprints will benefit from the use of creatine.
Bodybuilders also use creatine as stated earlier primarily because it increases muscle hypertrophy since it draws water in muscular cells. However, there isn’t sufficient evidence to stake a claim that creatine supplements help with endurance.
One gram of creatine is produced from food and another one gram is produced from amino acid for an average person. This is barely sufficient and the best way to get the amount needed is to take creatine supplement of about 3 grams daily. If you take more than 5 grams, that is a bit excessive for your body needs and your body will just get rid of it as excrete.
Weight gain is the main side effect when taking creatine since there is extra water in your muscular cells and partly due to an increase in muscle tissue. As a result, taking creatine may not be good for an athlete whose weight is taken into consideration like a boxer. Side effects such as dehydration,, muscle injury, kidney damage and gastrointestinal discomfort have been associated with the intake of creatine.
Creatine should not be taken just before a workout. The best time to take it is just after a workout. It acts like a sponge; it’s hygroscopic. It can draw water into your bloodstream from surrounding tissues or muscles and also your gastrointestinal tract.
Lastly, as a word of caution, it must be stated that you should mix your creatine completely. If there is some powder still visible, it hasn’t been fully dissolved. This result in the creatine sucking up water rom anywhere it can find water, which is not good for you. It needs to be mixed with enough water to render the sponge ineffective and you will be ok.
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