Advantages & Disadvantages of Creatine: . . Creatine is a common performance supplement in athletic and bodybuilding communities. Although creatine occurs naturally in the body, some athletes and bodybuilders believe that taking large doses of creatine increases their ability to perform. Organizations such as the International Olympic Committee and National Collegiate Athletic Association permit the use of creatine, though research is mixed as to its benefits. Function: Creatine is an amino acid produced by your liver, kidneys and pancreas. Your body converts it into creatine phosphate or phosphocreatine and stores it in your muscles. During exercise, your muscles can use it for energy. An increased amount of energy during your workouts might enhance your strength gains. For example, when you lift weights, your body tires at some point. If you can increase your muscular endurance, you can lift more weights, which might lead to greater exercise benefits. Inconclusive Evidence: A potential disadvantage of creatine is that it may not do what people think it does. Many factors affect performance, and research hasnt yet revealed whether creatine is more or less influential than such factors as general nutrition and body type. And if it is effective, research hasnt revealed what dosage of creatine works best, whether all people benefit in the same way and whether there might be safer ways of attaining similar benefits. However, MedlinePlus rates creatine as possibly effective for improving performance during brief, high- intensity physical activities, such as sprinting. Other Benefits: MedlinePlus says people with Parkinsons disease could benefit from creatine because it might slow symptoms of the disease. Other possible benefits of creatine include strength and endurance for people with heart failure and improved muscular ability for people with muscle diseases, such as muscular dystrophy or McArdles disease. Medline Plus rates creatine as possibly effective for these uses, which means the true value of creatine is yet to be determined. Safety Issues: Disadvantages of creatine use occur when taken in high doses. Symptoms of excessive creatine use include stomach pain, diarrhea, nausea and muscle cramping. Also, creatine can lead to dehydration because it causes muscles to draw water from the rest of your body. Some studies have found other negative effects, such as risks to your kidney, liver and heart function, but Medline Plus notes that the evidence remains inconclusive. Considerations: If you plan to take creatine, talk to your doctor first. Research is mixed concerning proper dosage, but a typical regimen for athletic performance requires you to take 20 g of creatine per day for five days, followed by a maintenance period in which you take about 2 g daily. Ask your doctor what dosage schedule will work best for your fitness goals. While taking creatine, you should drink at least 64 oz. of water per day to maintain proper hydration.
Posted on: Mon, 02 Dec 2013 14:33:30 +0000
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