Whats the deal with Creatine!?
Creatine is a popular dietary supplement among athletes and fitness enthusiasts. It is a naturally occurring substance found in small amounts in meat and fish. Creatine is also produced in the body, mainly in the liver, pancreas and kidneys. What is creatine and how does it work?
Creatine is a compound made up of three amino acids: arginine, glycine and methionine. It is stored in the muscles and used as a source of energy during high-intensity exercise. During exercise, your body uses ATP (adenosine triphosphate) for energy. ATP is the molecule that provides energy for muscle contractions. However, the body's ATP stores are limited and can be quickly depleted during intense exercise. This is where creatine comes in. Creatine is converted to phosphocreatine, which can be used to replenish ATP stores. This means that when you take creatine, you can do more reps or lift heavier weights because more energy is available for your muscles. Benefits of creatine supplementation Increased muscle mass Creatine has been shown to increase muscle mass and strength.
In one study, participants who took creatine for 8 weeks gained an average of 2.5 kg (5.5 lb) of muscle mass compared to those who took a placebo. Better performance Creatine has been shown to improve performance in high-intensity activities such as weightlifting, sprinting and jumping. It can also help delay fatigue during exercise, allowing you to exercise longer and with greater intensity.
Better brain function Creatine isn't just good for muscles; it can also improve brain function. Studies have shown that creatine supplementation can improve memory and cognitive function in young and older adults. Reduces the risk of neurodegenerative diseases Creatine has been shown to have neuroprotective effects that may help reduce the risk of neurodegenerative diseases such as Parkinson's and Alzheimer's. Dosage and safety The recommended dose of creatine is usually 3-5 g per day with water or a non-acidic drink. It is important to drink plenty of water when using creatine to avoid dehydration.
In conclusion, Creatine is a safe and effective dietary supplement that can help improve muscle mass, performance and brain function. It is widely used by athletes and exercisers and has been shown to have many health benefits. If you're considering taking creatine, be sure to check with your doctor to see if it's right for you.