One of the most “work” sports supplements – this creatine
After protein, creatine is one of the most popular supplements on the market and is the undisputed champ for improving performance in the gym. Creatine is a substance found in your muscle cells, and about 95% of all creatine in your body is found in your muscles. supplementing increases your stores of phosphocreatine, which is a form of stored energy. in turn, your body will then produce more of the high-energy molecule, adenosine triphosphate (atp) which is required for muscle contraction.
WHAT WILL CREATINE SUPPLEMENT DO FOR ME?
Creatine improves muscle strength and power. By taking it as directed, you can expect to see your strength levels rise, particularly with regard to your “one-rep max” or 1RM. That is, your maximum power output for just one repetition of an exercise like the bench press. Over time, your ability to lift heavier weights should lead to an increase in lean body mass; this will cause your muscles to grow fuller and larger.
WHAT’S IN IT?
Clean, natural brands of creatine keep it simple and pure. Each serving should provide 5 grams of creatine monohydrate that’s micronized for efficient absorption and delivery. Look for brands with no added fillers, preservatives or sweeteners.
HOW DO I TAKE IT?
Creatine consumption is very simple. Mix one serving in water or fruit juice and drink immediately. In order to get the most out of your supplementation, follow this easy method:
- First 5 days: take one serving 3-4 times daily, spaced evenly throughout the day.
- Thereafter: take one serving daily, about 30-45 minutes prior to your workout
CREATINE SUPPLEMENT SIDE EFFECTS
Researchers are constantly studying creatine—for effectiveness and safety. That’s why many trainers and health experts support the use of creatine: Studies indicate it’s safe.“Creatine is one of the most-researched sports supplements out there,” Kerksick says. “And there’s no published literature to suggest it’s unsafe.”Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported.“I’m not saying people don’t experience cramps, but I don’t believe it can be very common,” he says. “If there were any major adverse side effects, we would have seen them by now.”
But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.
Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. “Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems,” he says.
To be safe, he recommends using creatine only if you are healthy and have no kidney problems. That’s because your kidneys excrete creatinine, a breakdown product of creatine.