Creatine Benefits and Creatine Side Effects

What is creatine?

Creatine is a naturally occurring energy source that aids in the flexion (contraction) of your skeletal muscles. It helps keep your muscles working, especially during workouts, by generating a consistent source of energy.

Your diet provides around half of the creatine that your body requires, which is between 1 and 2 grams per day, or the equivalent of between one and two jelly beans. Particularly protein-rich foods include:

• Red Meat (pork).
• Seafood (fish and shellfish).
• Milk from animals, such as cows, goats, and sheep.

The other half is produced by your liver, kidneys, and pancreas. They supply around 95% of the creatine to your skeletal muscles, which is used during exercise. The remaining portion is distributed among your brain, heart, and other tissues.

Creatine supplements are also produced by manufacturers. Due to their intense training regimen or insufficient dietary intake of creatine, some individuals use creatine supplements. There are several forms of creatine supplements, including:

• Powders.
• Tablets.
• Capsules.
• Liquids.
• Energy bars.

Is creatine beneficial for your health?

Research has demonstrated that creatine supplements are safe for many individuals. But if you do the following, there is not enough data to tell if it is safe:

• Are either nursing or pregnant.
• Has diabetes.
• I have kidney disease.
• Have a liver condition.
• Creatine may also raise your risk of mania if you have bipolar illness.

To make sure that creatine is safe for you, consult a healthcare professional before using it.

Does creatine help you build muscle?

It depends. Research indicates that people between the ages of 18 and 30 can benefit from routine creatine intake, weight training, and physical activity to boost muscular development. Nevertheless, there is insufficient data to support the use of creatine to promote muscular development in those over 65 or those who have muscle-affecting illnesses.

What are the benefits of using creatine supplements?

Creatine supplements are used by many amateur and professional athletes to help them with their training and recovery. "Quick burst" energy and enhanced strength are produced by creatine, which boosts your performance without compromising your ability to engage in prolonged physical activity (aerobic endurance).

Creatine supplements are used by the majority of athletes who engage in power sports like:

• Bodybuilding.
• Football.
• Hockey.
• Wrestling.

Furthermore, research indicates that creatine supplements may improve cognitive function in those over 60. This includes:

• Short-term memory.
• Reasoning.
• Neuroprotection (the protection of nerve cell groups from harm or injury).

It is still being researched if creatine pills can help people with cognitive disorders, such as dementia.

Regardless of your age, health, or level of physical fitness, speak with a healthcare professional before using creatine supplements.

Do athletes benefit from creatine supplements?

Creatine supplements are used by a lot of athletes. The use of creatine supplements by athletes is permitted by the International Olympic Committee (IOC), the National Collegiate Athletic Association (NCAA), and professional sports organizations.

Both men and women have stated that using creatine has benefits. However, certain research suggests that women may not build as much strength or muscle mass as men.

What's the most common form of creatine supplements?

Creatine monohydrate is the most often used creatine supplement. In brief, it's a dietary supplement that enhances muscular performance during brief, high-intensity resistance activities like weightlifting, cycling, and sprinting. These advantages don't seem to be present in other varieties of creatine.

Treatment specifics

When you start using creatine, what happens?

The majority of creatine is used by your skeletal muscles, which transform it into phosphocreatine, a substance composed of creatine and phosphoric acid. After that, phosphocreatine aids in the synthesis of adenosine triphosphate (ATP). When you workout, your cells use ATP as a source of energy. Therefore, when you're lifting or working out hard, creatine helps keep your muscles continuously energized.

Creatine not only boosts energy and promotes muscle development but also aids in:

• Make the muscles heal quicker Micro-tears occur in your muscle fibers when you work out. The micro-tears in your muscle fibers heal as you recover, and your muscles become stronger. Creatine aids in the activation of satellite cells in your muscles, which in turn aids in the healing of micro-tears.
• Boost anabolic hormones The body's tissues are repaired and grown with the help of anabolic hormones. Insulin, estrogen, testosterone, and human growth hormone (hGH) are among them.
• Increase the amount of water in muscle cells. Improved cell hydration can lessen dehydration and muscle cramps while also promoting muscular growth.

The amount of phosphocreatine in your brain may be increased by creatine, which may help you remember things better.

Do I have to use creatine every day?

The amount of creatine you take and how frequently you take it depends on a number of variables because your body is different. Talk to your doctor before using creatine. They can assist you in figuring out the right dosage of creatine and whether it's safe for you to use.

What occurs if you discontinue using creatine?

Over the next few weeks, your creatine levels will gradually decrease after you stop using it. Even with reduced creatine levels, your body will still produce creatine naturally, but you might experience adverse effects. The following are some of the possible side effects:

• Exhaustion.
• Muscle mass loss.
• Losing weight.
• a temporary drop in the body's production of creatine.

You should be able to keep any extra strength you gain via consistent workout, but you probably won't notice any further progress.

Creatine benefits and Creatine side effects

What are the benefits of creatine?

According to studies, using creatine supplements may benefit individuals who exercise frequently by:

• Increase their workout efficiency.
• Aid in their recuperation following strenuous activity.
• Boost their muscle mass.
• Minimize the severity of muscle injuries or prevent them altogether.
• Aid athletes in enduring more strenuous exercise.
• Decrease cramps and dehydration.
• Reduce muscle tension, such as strains and pulls.

Because you don't obtain creatine from animal-based sources, you could see more noticeable muscle growth if you use creatine supplements if you're a vegetarian or vegan. However, it may take longer to increase your muscle creatine levels.

Creatine supplements may help those who have the following conditions in addition to its physical benefits:

• Neurodegenerative illnesses like muscular dystrophy, Parkinson's disease, and Huntington's disease.
• Diabetes.
• Osteoarthritis.
• Fibromyalgia.
• Factors impacting creatine metabolism.
• factors that influence how creatine travels throughout your body.
• Your heart muscle isn't receiving enough blood (myocardial ischemia).

How much more creatine do you have?

It all depends on your workout schedule. However, several studies have revealed that individuals who use creatine supplements may gain two to four more pounds of muscle mass than those who do not during a four- to twelve-week period of consistent activity.

Is the increase in creatine usage long-lasting?

You ought to be able to keep the strength you gained from using creatine if you keep using it, exercising, and eating the best foods to support your workouts.

What are the side effects of creatine?

Compared to other supplements, creatine is rather safe. The following are some potential negative effects:

• Water retention results in weight gain.
• Feeling giddy.
• Vomiting and nausea.
• diarrhea.
• Extreme perspiration (hyperhidrosis).

Divide the amount of creatine you take each day into smaller doses if you experience any of these side effects after using it. Instead of taking these lower doses all at once, spread them out over the day.

When to Contact the Doctor

When should I contact a medical professional?

Before using creatine, speak with a medical professional. They will probably do a physical examination and ask questions such as:

• Do you have any ailments right now, such diabetes, liver disease, or kidney disease?
• Do you use any medications, vitamins, or other supplements?
• What is your rationale for using creatine?
• What are your objectives?
• Do you intend to become pregnant or are you currently pregnant?
• Do you breastfeed right now?

They will advise you on the optimal dosage and kind of creatine supplement.

If you experience any adverse effects after using creatine, it's a good idea to consult a healthcare professional.

A letter from the Cleveland Clinic

Protein-rich foods are a source of creatine, which is also produced by your body. Additionally, it might aid in maintaining brain health and provides energy to your muscles. Creatine supplements are used by many individuals to boost strength, enhance performance, and maintain mental clarity. Creatine supplements are safe for the majority of people, and there has been a lot of study done on creatine. The use of creatine, however, can have negative consequences. Before considering creatine, speak with a medical expert. They will assist you in determining whether creatine is the best option for you.