Creatine is a form of amino acid that helps in the conversion of food into energy. Our bodies naturally produce creatine, while it sometimes can be gotten from the diet, by consuming foods like meat and fish. Creatine is also a supplement that is used by many athletes to build their performance. It also helps in sports that involve a sudden state of high activity level. Such as, weightlifting or sprinting. Creatine has been found to increase the muscle mass of some people. However, the creatine effect on athletes varies. In some aerobic activity, it helps to build stamina and performance. But in older people, it could cause water retention and slows then down.
Researchers have also shown that creatine can be used for other health benefits. Such that, it may be adequate in treating certain health conditions such as muscular dystrophy, Parkinson's disease, congestive heart failure, Huntington's disease, Lou Gehrig's disease and in supporting bone health.
How creatine boosts Athletes performance
Creatine is a popularly accepted supplement in the market today. It is one of the best supplements that is utilized for strength and in power-based activity or exercise. Athletes need ATP for their exercise, which is only available for a short period and requires much intensity. ATP is a molecule known as adenosine triphosphate, which is the energy used up by the cells in performing the body optimal function. When an exercise is intense, ATP runs out within a few seconds. The majority of the creatine present in the body is stored up in the muscle in the form of creatine phosphate. This molecule, "creatine phosphate", gives the body cells more capacity to produce energy, thereby, replacing lost ATPs. Moreover, Creatine can help you improve your training sessions, thus, its effect on your endurance performance in the long run.
Studies have shown that it increases the frequency of practice that can be done by endurance athletes. Some research has found out that creatine does not affect short-term exercise. However, this is partly based on individuality. For endurance athlete, creatine may provide benefits for them if they include high-intensity intervals, sprint or strength in their activities.
Creatine supplements also aid the availability of creatine in the body. Its intake can increase the creatine stored in the body by 10-40%, depending on the dosage volume and the body composition.
Things to note before consuming Creatine
- If creatine is not taken as prescribed, the side effect may include kidney failure, water retention, kidney disease, muscle pain, diarrhea, nausea, cramping, and high blood pressure. However, to prevent dehydration, it is advised that you take plenty of water while using creatine.
- Also, people with liver, diabetes, and kidney disease to stay away from creatine.
- Lastly, creatine should not be used alongside stimulants such as guarana or caffeine that could increase the risk of cardiovascular disease.