What Is Creatine?

Creatine monohydrate is a compound made by the human body and is also a component of our everyday diets to gain muscle. The main sources are fish, meat and poultry. Creatine is found in any foods containing animal muscle.

The typical western diet contains about 1 gram of creatine per day, other then vegetarians who consume next to none. Our body doesn’t receive sufficient amounts of creatine just from the food we eat. Creatine is produced in the liver, pancreas and kidneys, and is transported to the body’s muscles through the bloodstream. About 95% of our body’s stores are found in the skeletal muscle, and our daily turnover adds up to around 2grams.

When Creatine is transferred to the muscle it is transformed into creatine phosphate with amounts varying from person to person. This high-powered metabolite is used to regenerate the muscles main energy source, ATP. When you do heavy exercise your levels of ATP drop rapidly and creatine is responsible for restoring the levels of ATP.

Why Take It?

Creatine is one of the most researched supplements of all. It all began in 1992 Barcelona Olympics when numerous British athletes supplementing creatine said it was what made them so successful. Word of mouth is not enough to prove that creatine improves performance. A lot of research was then conducted on creatine. The studies showed the intake of high doses of creatine over a number of days, increased the levels of creatine and creatine phosphate found in muscles. Since then much more research has been completed, with the agreement being that creatine supplements increase muscle creatine, hence improving exercise captivity and performance.

What Does Creatine Supplementation Do?

Creatine is one of the more popular supplements amongst bodybuilders. When it comes to building muscle creatine is your best mate.

1. Provides Energy For Your Muscles

ATP is the body’s source of explosive energy. Your body also obtains energy from carbohydrates, but it takes a much longer period of time to become a usable energy source. So when the body is in need of energy fast it turns to it’s sources of ATP. ATP can provide a huge burst of energy to your muscles fast but can last as little as 15 seconds; this is where the creatine kicks in. When ATP sources are depleted you are left with ADP, which is basically useless for exercise. The Creatine phosphate reacts with the ADP to turn it into ATP. So creatine takes a useless chemical and turns it into a useable energy (ATP).

2. Enhances Protein Synthesis

Creatine allows your body to stay in a higher anabolic state for longer, therefore allowing more rapid lean muscle growth.

3. Increases Muscle Volume

Creatine increases the water retention of muscles. In some cases during the first few weeks of supplementing with creatine, users can put on kilograms of weight, called water weight. This makes your muscles appear larger.

4. Acts As A Lactic Acid Buffer

Lactic Acid builds up in the muscles being stimulated during heavy training. New studies show that creatine can act as a buffer towards lactic acid therefore delaying the build up of lactic acid.

How To Supplement With Creatine

There are two methods of supplementing with creatine to obtain muscle saturation. There is still debate to which method is best.

1) Loading/Maintenance Method

This the most common way of commencing creatine supplementation. The first 5 days are known as the loading phase. During this period you take a dosage of 20-30grams of creatine per day, this rapidly saturates the muscles with creatine. The second phase is the “maintenance” phase. Now that the muscles are saturated with creatine all you have to do is maintain it. A dosage of 3-10grams per day is efficient.

2) Gradual Intake Method

This method skips the loading phase and allows for gradual muscle saturation. Eventually this will achieve the same result, but in a longer period of time.

More research has gone into creatine over the years and a new product has emerged, Creatine Ethyl Ester. Regular Creatine monohydrate is absorbed poorly by the body and its effectiveness is dependent upon the cells ability to absorb it. The poor absorption rate of creatine monohydrate requires the user to ingest copious dosages of creatine to achieve desired effect “Loading Phase”

Creatine monohydrate is semilipopholic. This means that it uses fat as a transport system inefficiently. The esterification of substances will increase their lipopholic abilities, therefore, esterified creatine will use fat more efficiently to penetrate the cell wall and exert its effects upon cellular function. This means, simply, that not only will dosage requirements be lower, but the absorption of esterified creatine will be increased.

Many athletes have “off periods” where they stop taking creatine altogether, although it is not necessary. Normally 6 weeks on 2 weeks off, athletes believe better results are achieved in doing so. It is recommended to go by manufacturers label recommendations.

Dangers and Side Effects

Some agencies have issued health warnings regarding creatine supplementation. However others have disputed this and blamed it on a misunderstanding of animal studies. Some mild side effects have been reported like dehydration and stomach aches, but these can be prevented by drinking enough water. There is no long term side effects reported to date and there have not been enough studies into long term side effects to indicate any damage. To date there is no evidence that creatine supplementation in healthy people will pose any problems. The important point to remember is, like any supplement, only take what you need, don’t abuse it. Tripling creatine dosages will not achieve triple the results!

Other Creatine Questions and Myths:

Do creatine supplements effect hormone levels? No

Is creatine a type of steroid? No

Does creatine make you fat? No

Do I need to cycle creatine supplements? No, it’s up to you.

Is creatine safe for pregnant women? Consult your doctor.

Is creatine a stable solution? No. Mix it up and drink immediately.

Are creatine supplements ok for vegetarian use? Absolutely

Copyright 2008, Masszymes Inc. All rights reserved.



By: Masszymes

About the Author:

Build Strength

Continually in the news people see the questions about creatine and a teenager. Especially in high school sports where in some cases the supplement has been banned. But if you have read the creatine article entitled “Creatine: What is it?” you will certainly know it’s not banned because it’s an illegal or dangerous supplement.

In fact, the best general article to read when it comes to creatine side effects is The Truth About Creatine Side Effects. You’ll certainly understand when you read that creatine article that in general, the side effects of this supplement are minor and usually related to stomach discomfort. This rule applies to “individuals” in general. But I’m getting ahead of myself…

Creatine is not a steroid. Creatine is a naturally occurring substance is generally safe for men, women and teenagers.

Before the teenagers (under 18 crowd) start cheering I’m actually going to state the opposite even though in my own non-medical opinion I feel there’s no peer research to show any negative side effects.

Creatine and teenagers just don’t mix.

Before I get booed off the stage, please bear in mind that in general (men, women, teens) nutrition and training are 97% of the puzzle and supplements are around 3%. With this in mind, taking or not taking creatine as a teenager is literally going to make very little different in the scheme of things. Ask yourself a question if you are under 18 before you roll your eyes.

Can you answer the following questions? (True or False)

*You know how many calories you need a day to reach your goals?

*You know exactly how much protein you need a day?

*You always have a plan when you workout?

*Your workouts are never boring.

*You’ve never hit a plateau?

*You don’t miss a meal?

*You have short, medium and long term goals?

Because 99.99999% of teenagers will answer false to at least one of those questions. Mostly questions 1 and 2.

My point is…

While there’s not any scientific research to conclusively prove that creatine and teenager is harmful whatsoever, it’s my belief that while you are under 18 and still growing, there’s no reason to take any sports supplements unless you can answer true to all of the above questions and are responsible enough to follow directions per the supplement and be mature enough to quit if you experience any creatine side effects that you feel are negative.

There’s not a whole lot of good reason to take creatine as a teenager. You’ll get far more benefits as an adult when you’ve had more training experience under your belt and a few more years of solid nutritional fundamentals. The 3% that supplements will make does not outweigh any ‘potential’ creatine side effects you may experience at such a young age.

And while it’s true that science does not prove taking creatine is in any way negative, it’s just a common good practice that individuals who are still growing just focus on a solid nutritional diet and not worry about additional ways to gain a small advantage.



By: Marc David

About the Author:

Build Strength

What exactly is creatine and what does it do?

Creatine is a substance that is found naturally within the muscle cells of the body. 95% of this amino acid-based compound is found in around the skeletal muscles with the other 5% stored elsewhere in the body. This metabolite consists mainly of three key amino acids; methionine, arginine and glycene and although it can appear in many forms, the most commonly used formula is creatine monohydrate which is primarily used by athletes.

Creatine stores energy from existing amino acids that are already present in the body and also from foods that are consumed. Foods rich with creatine are fish and red meats, which is why vegetarians may benefit from taking a supplement and initially respond better than one who eats a lot of meat products.

How does creatine monohydrate work?

Creatine monohydrate is a dietary supplement used by athletes as well as bodybuilders to increase strength, increase body mass as well as to improve overall performance and muscle quality. Creatine is stored in the body as a compound called phosphocreatine which stores and provides energy for muscle contractions and also increases the body’s entire energy levels as well.

What are the benefits of creatine monohydrate?

Taking creatine monohydrate has been shown to greatly improve performance, strength and muscle capacity along with helping the muscles to recover more quickly after a workout. It is useful for an increase in energy and it helps to promote lean muscle mass and improve one’s endurance. It also has been used in the treatment of post-op patients whose muscles are in danger of atrophying as well as in heart patients to increase their ability to exercise for a faster recovery.

What is the usual or recommended dosage?

There are a variety of different factors and conditions which will affect dosage amounts. However, the typical, average dose for a normal man would be in the range of 10-30 grams per day. Some of the factors that can change that amount are the type of creatine monohydrate product you are taking, your body weight and your percentage of body fat. Other important aspects to take into consideration are what your individual fitness goals are and what are the type and intensities of your workouts.

Creatine monohydrate is often taken in three different phases; the loading phase, the maintenance phase and the wash out phase. The loading phase generally is 20-30 grams per day and should be taken in three to four daily dosages for at least five days. This is to saturate your muscles with creatine and help them to retain the energy-building substance better.

Next is the maintenance period where two to five grams are taken per day to maintain the level of creatine in the muscles. Most health care professionals recommend that this phase last no longer than a month, and lastly is the wash out phase which also usually lasts for one month. Of course, as is with any product or supplement, it is always recommended to follow the directions and the dosage instructions.

Are there any side effects?

Clinical research studies have shown that creatine monohydrate has proved to be safe for consumption and does not cause any serious side effects. There are rare instances of slight digestive issues or some cases of stomach discomfort like gas or bloating in the first few weeks of use. These effects may be minimized or eradicated by lowering the dosage.



By: Warren Kuhl

About the Author:

Build Muscle

So you want to build muscles fast? So you can just simply join a gym, lift weights regularly and after a few short months, you should be able to build enough muscle mass to take part in your neighborhood bodybuilding contest?

If it is that simple, then why is it that most people in the gym do not seem to gain much muscle even after years of weight lifting?

Well, things are not as simple as it seem or otherwise, personal trainers and muscle building books will have already gone the way of the dinosaurs, extinction.

Here below are some basic building muscle mass tips and of course, these are just tips and are not comprehensive:-

a) Eat And Eat – To build muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?

However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.

2) Up Protein Consumption – Proteins are muscle builders. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to build muscle mass fast. If you don’t get enough protein, your muscles won’t grow since you are not feeding them.

3) Health Supplements – Many people erroneously think that they do not need to take supplement to build muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to build muscles faster.

For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?

For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.

Also take multivitamins for anti-oxidant protection and to aid faster recovery.

4) Lift Weights – This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.

Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.

However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.

5) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they will become.

6) Get Enough Sleep And Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.

You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.

If you practice the above routine consistently, you will strat building muscles fast. Of course there are many more things you will need to know to build muscle mass effectively, but the above tips should get you along the road.



By: Chris Chew

About the Author:

Build Muscle

Taking Creatine as a supplement to help increase the body’s stores has been found to help increase weight trainers strength by around 10-15 percent plus can also cause increased muscle mass. Some studies have also found that it helps reduce the bodies fat percentage as well. Creatine will make the muscles pull in more water this will make them appear larger and fuller. The benefits of this is that this helps reduce fatigue and also may make the muscle fibers tear more thus creating more of a stimulus for muscle growth. Creatine has also been found to be able to buffer the effects of lactic acid in the muscle. All these effects have improved performance in the gym.

The scientific name for creatine is Methyl-Guanidine-acetic acid it is manufactured from Arginine, Glycine and Methionine. The liver can manufacture creatine plus it is also acquired through food that contains creatine beef, tuna, salmon, pork and other meats. Vegetarians have been found to have lower levels of creatine than non-vegetarians. A 75kg person will have about 120gms of creatine in their body. And 95-98% of it is stored in the muscles of the body.

The muscles can store around 3.5 to 4 grams per kilogram of muscles. With taking extra creatine this can be increase to five grams per kilogram of muscle mass which in a 75 kg person can be up to 160gms in total. The body breaks down and replaces the stores of creatine at about 2 grams per day.

Around half of this is from food and the other half is produced in the liver.The purpose of creatine in to aid in the energy pathways of the muscles. Muscles use ATP for energy. This ATP gets converted to ADP. The creatine then help converts is back to ATP and the muscle can continue doing work. The theory behind creatine supplementation is that if the muscles have more creatine in them then they can help produce more ATP and the body can do more work.

Twenty grams a day should be taken for the first week and then after that about five grams a day is needed. When creatine supplementation is topped it takes about 4-6 weeks for the levels to return back to normal. The creatine is best absorbed when mixed with a high glycemic drink such as fruit juice. This triggers the body to release insulin which helps drive the creatine into the muscle cells. Studies have found that the maximum effect is achieved when consuming creatine with 100grams of simple sugars or a fifty-fifty mix of sugars and protein. Do not take creatine with caffeine (Coffee, Cola) as studies have found that caffeine negates the effects of creatine.

When taking creatine always to make sure you plenty of water. Creatine causes more fluid to be stored in the muscles and this can lead to dehydration and cramping plus extra creatine will be removed by the kidneys so it is best to drink plenty of water. Don’t take it with acidic beverages such as grapefruit juice as this will start to break it down.

Creatine is considered to be the most important supplement to take after protein, so if you are wanting to gain muscle increase strength and lose fat then creatine is a good choice for you.



By: Graeme Muir

About the Author:

Bodybuilding Workout

 

You hear a lot of people say that you can’t burn fat and build muscle at the same time, it’s not how the body works. And then you hear people say the opposite and you don’t know who is right because either way you’re not getting the results that you want. You want to build up your muscles but not with fat because it won’t matter how much muscle you have if it’s all covered up with a layer of fat.

 

I was actually on this same search a few months back, trying to burn fat and build muscle at the same time. I wanted to make sure that all of my hard work wasn’t all covered up because I’m motivated by results and I know that if I had spent a lot of time trying to build muscle and it was covered up by fat o would be discouraged, and possibly look bigger. I wanted to have that cut ripped look but it was so hard. I didn’t want to get skinny either, I liked my size I just wanted to be more muscular without the added fat of getting bigger. A buddy of mine had let me know about this program that he was using to do just that and he was looking pretty ripped. So I decided to give it a try and it was actually working! To my surprise it was relatively easy and detailed. I was extremely satisfied with the results I was getting. Take a look at my link to see exactly what I am talking about. If you’re serious about burning fat and building fat I’m sure you will not find anything better!

 

 



By: Lance Thomas

About the Author:

Weight Training

For most scientific minds, this question would not be mind boggling or even strange to ask. For the normal person, this question is truly one of the many scientific questions not easily answered or understood. What will follow is an explanation of Creatine that is easy to grasp and absorb.

Creatine is a chemical waste molecule produced from muscle metabolism. Simply put, it is the product taken when creatine phosphate, which an important energy molecule in the skeletal muscles, breaks down. This is not a unique product. In fact, it is present in all human beings and is produced according to the individual’s muscle mass. It is important in the energy production process in muscles.

According to medical experts, 95-98% of creatine phosphate in our body is stored in our muscles and about 2% of this is converted into creatinine every day. The remaining 2- 5% of creatine can be found in various other parts of the body including the brain, heart and testes. This chemical waste molecule, creatinine, is filtered throughout the system by traveling through the bloodstream to the kidneys. The kidneys, in turn filter these out of the body through a person’s urine.

Despite the fact that Creatine is a chemical waste molecule, it still has a very important and essential diagnostic purpose. Creatine has been found to be acceptably reliable in indication possible kidney disturbances. How does this happen? When the levels of Creatine rise this usually means that the kidney’s are damaged or impaired in some way. Logically speaking, as these level continue to rise, the worse the state of the kidney can be. Abnormally high levels of Creatine can be real serious indicators that there is possible sever kidney malfunction or that the kidneys can fail, even at times when patients do not experience any outward symptoms of kidney problems. Because of this standards and processed have included checking the blood and urine for the levels of Creatine produced in the system.

Medical studies show that there are standards already acceptable for Creatine levels in a person’s body. Normal level of Creatine found in the blood range from 0.6 to 1.2 milligrams per deciliter in adult males and 0.5 to 1.1 milligrams per deciliter in adult females. As the production of this chemical waste molecule is dependent on muscle mass, it follows that more muscular young or even middle-aged adults may find higher levels of creatinine in the blood than what would be the standard for the general population. Similarly, older people may find less Creatine in their system, again depending on the muscle development over the course of their lives. For example, in the case of an elderly person, particularly fastidious about his/her physical development, more Creatine may be found in the blood and urine tests. Infants and children have the lowest level of 0.2 as a standard but these changes, again, depending on the muscle development. Persons who find abnormally high levels of Creatine in their system are advised to undergo treatment through the use of a dialysis machine which removes the chemical waste from the body.

Interestingly enough, creatine is also something created and recommended as a supplement in someone’s diet. The idea behind this is that in this fast-paced, health conscious world, people are more likely to take better care of their bodies. One way this is done is through consistent hard work out. And when this happens the person burns up a lot of calories. A body’s supply of Creatine is not without limits. Once you have used up the stored creatine in the body’s muscles, on normally has to wait before one is able to exercise the muscles again. Taking a creatine supplement would mean increasing the levels of stored creatine and thus having more energy and more enjoyment while working out. Another thing is creatine supplements have been known to benefit athletes. It must be remembered though that these supplement must be taken in recommended doses with a combination of physical activity to produce results that are physically based.

So basically, how creatine works is that it helps in the use of muscles in general. It is the energy behind the movement of this system. An abnormal level of Creatine, which is the waste product from creatine breakdown, is used to check the well-being of a kidney. On the other hand, creatine supplements can be used to build energy when using muscles and muscle mass as a result of this.



By: Sam Morovy

About the Author:

Bodybuilding Workout

Imitating celebrities or star athletes is no good unless there is a determination to look young, fit and build muscle fast. The easy route is to opt for anabolic supplements. Keep in mind that body building is a process which requires considerable planning and training. It also depends to a great extent on an individual’s body type. Metabolic rate and body composition varies among individuals. This leads to different nutrient requirements and work out regime. If the nutritional requirements are not met through regular diet, then dietary or anabolic supplements must be considered. These supplements build muscle fast and that too, in short periods.

Diet Plan to Build Muscle Fast

A good diet plan will make it possible to build muscle fast. Calorie producing nutrients namely proteins, carbohydrates and fats are to be taken in certain ratios by every individual. This helps to build muscles as nutrient needs vary depending on the body type and lifestyle. Those with high physical activities are recommended a 30-50-20 ratio of protein carbohydrate and fats. Those on the bulkier side are recommended high protein and low fat diet. For individuals who have a problem putting on weight despite having a high calorie diet, a diet plan comprising high protein and fats like a 40-30-30 diet is recommended. However, these general suggestions may not apply to every individual, mostly due to their variant metabolic rates.

Build Muscle Fast Through Dietary Supplements

Dietary supplements also build muscle fast. Such supplements provide nutrients like proteins, fats, amino acids, minerals and vitamins. Their intake largely depends on individual requirements. Protein supplements in the form of drinks, pills and powders are very common. Protein is essential for muscle growth, which is why bodybuilders take protein supplements immediately before or after their work out. Glutamine is another dietary supplement which is a popular choice with body builders. This is also because the body’s naturally produced glutamine gets exhausted during anaerobic exercise.

Build Muscle Fast With Anabolic Steroids

It is possible to build muscle fast using steroids. Steroids increase protein synthesis resulting in muscle growth. With proper stacking in a steroid cycle, a user can reduce or bulk up as desired. Anabolic steroids also act as buffering agents against lactic acid which causes fatigue after exercise. Those who use steroids can work out tirelessly to build their muscles.

Moderation, discipline and a good diet plan will also help to build muscle fast.

At www.Steroids.ro, get all the information you need about steroids and the kind of measures you need to take to build muscle fast.





By: quinlanmurray

About the Author:

Bodybuilding Workout

Cardio is an important ingredient of weight loss training, but Tom emphasizes on this chapter after completing almost 80% of the book. Cardio enables fat loss while maintaining muscle mass. It helps you burn the fat and regulates your metabolism as well.  Cardio is a straight-forward method, in order to burn those extra calories you need ton an elevating heart beat.

There are a number of ways that you can accomplish the muscle benefits of cardio, and Tom will help you by showing the pros and cons of each.  You will also learn what your needs for cardio may be and how you can get the best results from your workout.  This book will give you the best ways to use your diet and exercise routine together to get the best outcome.

Tom calls Weight Training the ‘final piece of the fat loss puzzle’ in this book.  The weight training that you will learn is meant to build the muscle and help maintain what you have built.  When there is an increase in the mass of muscle, there will also be an increase in the rate of your metabolism as well.

When you have an increase in your muscle mass, you will also be increasing your metabolism and gaining the positive benefits of that as well.

Tom’s program has much other additional stuff for download; these are quick and interesting as well. The program is so well equipped that you will not feel the need for a bonus. It includes Foods & Fat, Grading Your Food Choices, and Measuring Your Body Fat.  The newsletter is simply outstanding. The information available here are beneficial and not just bluffs.

There is a great deal of information available with this program.  When you look at all you will get, you will wonder how there is room for any more.  But you will receive newsletter bonuses that will give you even more information on your weight loss and muscle building program.  It is important to gain as much information as you can when you are working on your body. 

The program will keep you updated on all of the latest information in the world of bodybuilding and weight loss.  This is something that will be yours for the rest of your life.  The book is simple to read through and is an organized approach to your program.  It will serve everyone from someone with a more advanced level of fitness to someone who is just starting out. 

The book is designed to be a way to build muscle and burn fat for someone who is not as interested in muscle building as they are fat burning.  You will learn the benefits of building muscle as a way to burn fat on a permanent basis.



By: CHRIS WEST

About the Author:

Weight Training

Controversy and creatine…

Two words that have become synonymous and inseparable over the last couple of years. How ironic that an amino acid that is manufactured in the human body has become the proponent for such global conjecture, scrutiny and supposition. Albeit, through it all, creatine has been established as one of the most effective and fashionable supplements found in the marketplace today for body builders, sport enthusiasts and those that desire to improve performance, stamina and quicker recovery time. Incidentally, now creatine has proven to aid in a whole host of other non-sport related issues. Nevertheless, like every other non-FDA sanctioned properties, there are concerns that creatine is unsafe.

So, is all the publicity and feeding frenzy going on about creatine side effects that so often appear in the media and search engines, rhetoric or are they founded on fact or fiction, is it biased or unbiased and is it from gospel truth or merely litigious lies?

Simply put, creatine and its derivative brothers and sisters are immensely envogue. Primarily because it rapidly quickens gains in muscular size, strength and stamina compared to just exercise alone. Pennsylvania State University, in a study led by Jeff Volek, conducted a 12-week trial discovering that creatine consumers wound up stronger in both the bench press and the squat, in comparison to subjects using a placebo supplement. They also witnessed twice the gains in lean muscle mass and a much faster recovery rate.

Are Creatine Side Effects Tangible or Intangible? In recent reports, it has been eluded to that creatine consumers are more susceptible to cramps, muscle spasms, and even pulled and torn muscles. Conversely, in a three-year study designed to determine whether these creatine side effects really do exist, it was discovered that creatine had no effect on the incidence of injury or cramping in a group of American football players. Recently, research published in the journal Medicine and Science in Sports and Exercise reveals similar findings. From a group of 26 athletes taking creatine for nearly four years, there was no discrepancy in the reported incidence of muscle cramp or injury of that put side by side with athletes not using creatine.

In my personal experience, as well as that of working with several hundred athletes, I have witnessed that they (athletes) on a whole experience cramps, spasms and are more susceptible to injury, by and large and to a greater degree than most folks, simply by virtue of use, function and the extent in which they subject their bodies to.

Additionally, published reports in the September 2004 issue of the International Journal of Sports Medicine, also shows that creatine side effects are rare. A group of 176 subjects received either 10 grams of creatine or placebo daily for an average period of 310 days. Slight cases of diarrhea and nausea did cause three subjects to stop using creatine. Nevertheless, there were no other significant differences between the groups

In another study conducted using twenty-three members of an NCAA Division II football team, they separated the players into a control group (consuming no supplements whatsoever), as well as a creatine user group. All subjects in the creatine group averaged 14 grams of creatine a day for more than three years; thus far the researchers have uncovered absolutely no damaging effects on either liver or kidney performance.

To re-illuminate the issue of cramping, scientists still are not sure what actually causes cramps or spasms to occur. My speculation is that with increased hydration, the proper, necessary processing of creatine through the system is more adequately accomplished and incidences or concern would subsequently diminish or entirely disappear. Few people hydrate well anyway, so exacerbate that with additional functional system tasks and something well most likely occur. Cramping happens anyway from poor hydrative habits, it only makes sense that with an added undertaking (creatine ingestion), subsequent spasms and cramps can and most likely will happen.

Less common, but maybe even more important is that creatine has numerous positive and protective consequences and outcomes in heart, muscle and neurological diseases; including depression and wasting diseases and related disorders. In truth, after several months of creatine supplementation in both men and women with borderline high cholesterol levels, the results showed reduced low-density lipoprotein levels by almost one-third, that’s somewhat noteworthy, don’t you think?

Moreover, analogous findings were reported in the journal Metabolism. Twenty-eight days of creatine supplementation and resistance exercise lowered total cholesterol levels significantly more than resistance exercise alone.

Conclusively…

Cautiously managed studies over short- (five days), medium- (nine weeks) and long-term (five years) have yet to reveal that creatine supplementation has any adverse consequences on blood pressure, kidney or liver function in healthy specimens.

However, to be as impartial as possible, the fact that significant and costly invasive trials have yet to unearth any serious creatine side effects doesn’t mean that none exists. There have been isolated case reports of persons suffering from kidney troubles after using creatine. Anyone with existing liver or kidney disorders, or those predisposed to such ailments, should seek proper medical advice before using creatine. Nonetheless, if you are exercising, and the promise of bigger muscles, increased stamina, recovery that is more expedient or any of the host of possibilities or potentials exhibited from creatine use drives you to explore creatine for yourself, please increase your water intake. After all your entire composition (body) is literally nothing but water and amino acids, so replete what you deplete. I urge you to check out the Neo Physis Super Premium Creatine. There are very few creatine products on the market that can compete with this product. So, please do the research…I did!



By: Kurt Hurley

About the Author:

Bodybuilding Workout