Is there such a thing as safe Creatine use? A very good question. Possibly the most argued about bodybuilding supplement available through high street retail outlets and online is Creatine. For many years Creatine has been the subject of numerous global studies, some of which have been both ‘flaky’ and ineffective. Creatine HAS been shown to be effective in improving the performance of muscles during exercise. But EXACTLY what does Creatine do to your body… and is there such a thing as safe Creatine? Where do you go to get the unbiased and best advice on Creatine Taking? Are there any reliable Creatine Studies available? best type of creatine?
I hope to answer some of these questions in this article, and if I fail, then I guarantee that I can point you to exactly where you will find the answers to these and many more similar questions relating to Creatine and other supplements.
Bodybuilders work hard to achieve their superb muscle structure, spending many gruelling hours in the weight room pulling, pushing, lifting and pressing weights that to us, appear colossal and immoveable…and generally are exactly that!. Some bodybuilders use body building supplements to enhance their training regimes. Protein powder, metal replacement products and Creatine are some of the commonly available products preferred by bodybuilders.
Creatine is a naturally occurring substance, and is sourced by the body from certain food types. The rest is made in the body by the liver, kidneys and pancreas. Creatine is stored in the muscles as phosphocreatine (seen abbreviated to PC) and contributes to the body’s store of energy, and used during periods of intense activity.
Increasing the stores of phosphocreatine in the body by taking a Creatine supplement can (theoretically) increase the ability to sustain power during intensive exercise. Research has also shown that taking Creatine can be an aid to recovery during resting phases between short bursts of activity. This effect could show huge improvements in your muscle building programme and make a serious difference when competing.
Regular ingestion of Creatine does increase body weight and can change body composition. Specifically it increases muscle mass. Research has shown that this effect is found in both male and female subjects. Weight gains of around 3kg to 5kg have been reported after only 6 or 7 weeks taking Creatine.
Optimising your body’s stores of Creatine can be hugely effective if you are involved in sports that involve short bursts of intense exercise. Taken wisely Creatine can help you work harder for longer. Studies indicate inconclusive results when examining the effects of Creatine in endurance type sports such as swimming, rowing and long distance running, with some studies showing no positive effects for endurance athletes.
Is Creatine Safe? Some adverse effects reported from taking Creatine include stomach and gastrointestinal discomforts. However, in its favour, research on Creatine has shown a positive effect on heart health. Indeed several studies suggest that Creatine can reduce cholesterol by up to 15%, and that it may be useful for treating wasting syndromes such as HIV. Creatine is also being investigated as a weapon in the fight against diseases of the neuromuscular system, such as muscular dystrophy (MS).
The more eminent and ethical studies have consistently highlighted the safety and effectiveness of Creatine Monohydrate for body building activities. Some more recent research has examined in much more depth exactly how Creatine interacts with the body, and has looked deeper into its potential medical uses. A number of recent studies indicate that Creatine may have therapeutic applications in aging populations, helping with muscle atrophy, fatigue, Parkinson’s disease, Huntington’s disease, and other neuropathic disorders.
If you are taking Creatine, you will experience a weight gain due to the volumizing effect as the body draws water plus other nutrients to muscle cells. Consequently there is a need for extra fluid intake to avoid potential dehydration and muscle pulls. People with pre-existing kidney problems should get advice before taking Creatine due to the possible dehydration effects.
So there you have it, a short summary of best type of creatine and its effects and properties. As with any supplement or medication, you must get professional advice before buying or taking Creatine. There are many outlets that sell Creatine. Is all Creatine the same? Is all Creatine safe to use? It is a simple truth, you get what you pay for, and it is in your best interests to know that your Creatine product is the best and safest that you can get.