in feed

Creatine: what is it, how does it work, and what are the precautions with creatine?

By -

Introduction:

Creatine is one of the most popular supplements for most sports, especially powerlifting, bodybuilding, fitness, and CrossFit.
Creatine is really good for increasing muscle strength, muscle power, size and overall performance.
It is believed that creatine and L-glutamine are the most powerful supplements enhancing muscle recovery, strength, size, pumping and support immune function.

What creatine is?
Creatine monohydrate is the most popular powder sold in the world


Creatine is nonessential protein-like compound. it is found in meat and fish, and it is synthesized in the liver, from three amino acids, arginine, glycine, and methionine
Creatine is not formed in muscle cells, so muscle cells take it from the blood stream, and convert Creatine with phosphate to phosphocreatine or creatine phosphate(high energy molecule).

How does creatine work:(creatine benefits) 
the mechanism of how creatine work in our bodies by converting to phosphocreatine and donating the phosphate molecule to ADP to convert it into ATP high energy molecule

Phosphocreatine stays in the muscles, then during training, this creatine phosphate donates its phosphate to produce ATP in muscle fibers during training to increase the energy, power and make the muscles bearing more repetitions during the exercise that increase the growth of the muscles.
PhosphoCreatine is formed in the body with a small ratio, but with exercise, we need more from creatine supplements, and that increase the ratio of phosphocreatine in the muscle cells.that will increase the strength and power to 20%.


Studies:

As studies, people who are training after taking creatine supplements, their power in the exercise is increased, especially with one rep max, not for exercises that need endurance like running.
For example, Article in University of Maryland Medical center website, that explain that More human studies in the laboratories showed that Creatine improves strength and lean muscle mass during high-intensity, short duration exercises.
No evidence that creatine improves the performance of the endurance exercise like running.
So creatine is useful for weightlifters and bodybuilders more than runners for long stances.
Creatine is good for gaining more weight, not bone mass or fats, just lean muscle mass, so it is useful in gaining muscle mass too.
Creatine improves overall Strength, overall power, lean muscle mass and overall athlete performance.

How to take:


creatine is good for bulking
FOR pediatric, it is contraindicated.
For Adult (ages 19 and older):
the typical loading dose is 5 gram of creatine for 4 times daily(20 gram a day) for 2 to 5 days maximum.
the maintenance dose is 2 gram daily.
Note: the absorption of the creatine is increased with taking some carbohydrates, like fruits, fruit juices or starches.

Precautions with Creatine:

creatine must be stopped if you take one of these medications,

  • Nonsteroidal analgesic inflammatory drugs: taking NSAIDS with creatine may increase the risk of kidney damage.
  • Caffeine: it is hard for the body to use creatine with taking Caffeine, and it increases the risk of dehydration.
  • Diuretics: this increases the risk of dehydration.
  • Drugs that affect the kidneys: it increases the risk of kidney damage.
 



Comments

Post a Comment

Popular posts from this blog

World First Bodybuilder, And How The Word Even Developed The Term BODYBUILDING?

By -
Image
Talking about the world first bodybuilder will lead us to talk first about the bodybuilding history but first let's see what is meant by ‘bodybuilding’. Define Bodybuilding? Bodybuilding is the control and development of muscles by the using of progressive resistance exercises.   What is meant by progressive resistance exercises, is the utilization of the gravity force to generate muscles by opposing it. In other words, It is about using the gravity force of dumbbells and weight lifting stacks (or any heavy objects) to build muscles. The history of bodybuilding from the very beginning.. Long ages ago in ancient Greek and ancient Egypt they used to lift stones for obtaining strength, and it was pretty well-known in Europe in the late of the18th century and the beginnings of the 19th century. Eugen Sandow The World First Bodybuilder His Life Before Bodybuilding The German Eugen Sandow was the first man to show off his physique for a paying aud...
Read more >>>

The BEST proof that vegetables and fruits are Muscle Food,7 most important vitamins and minerals for your muscle.

By -
Image
THE BEST PROOF THAT VEGETABLES AND FRUITS ARE MUSCLE FOOD VEGETABLES AND FRUITS are filled with vitamins and minerals that are important in good macros absorption and building muscles. Most of Body Building players make their diet filled with Macro nutrients ( Protein , carbohydrates , and fats ). But in the absorption of these Macros and utilizing them for building muscle, the importance of micro nutrients came. Micro nutrient deficiency causes a decrease in the effect of macros in our bodies. Micro nutrients(vitamins and minerals) are found in vegetables, fruits, and herbal food. Minerals and vitamins are needed for our bodies to increase activity and focus in training. For  athletes , vitamins and supplements are important for the bodies (and we will discuss the importance of every vitamin in our bodies). In training, there is a huge stress on our bodies and muscles, so we need for vitamins and supplements, either protein supplements or minerals and vit...
Read more >>>

Iron Supplement Side Effects, 4 Steps Simple To Avoid Them!

By -
Image
Iron supplement side effects can be avoided most of the time, first let's see why Iron Supplement are even important, and then begin to show you some easy ways to avoid their unwanted side effects.. Why iron is so important?! Iron is a very important mineral for maintaining normal haemoglobin , which is responsible for the formation of RBCs ( Red Blood Cells ), which in turn is responsible for transporting Oxygen and Carbon dioxide to and from every cell of your body to and from the lungs. So iron isn't only important, Yet, Iron  crucial for your life . When its normal percent decreases it will cause anaemia. There are 400 different types of anaemia, but the most famous type is the “iron deficiency anaemia”. How would you know that you suffer from anaemia? Common symptoms of anaemia: Dizzyness. Fatigue and weakness. To Know more why this affects Training Unexplained frequent headache. Always complaining of having l...
Read more >>>