What Are The Benefits And Harms Of Creatine

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What Are The Benefits And Harms Of Creatine
What Are The Benefits And Harms Of Creatine

Creatine is one of the most important breakthroughs in sports nutrition. It plays an important role in muscle contraction and energy production. Some athletes regularly use creatine as a dietary supplement, thereby improving athletic performance.

What are the benefits and harms of creatine
What are the benefits and harms of creatine

What is creatine

Creatine is a naturally occurring substance found in the muscles of humans and animals. It is irreplaceable as it is involved in energy metabolism and muscle movement. There are approximately 100-140 g of creatine in the human body. Without it, the existence of humans and animals would be impossible.

This substance is found in fish and meat, and is also produced in the kidneys, liver and glands. In order to saturate the body with 6 g of creatine every day, you need to eat 4 kg of meat per day. This is very harmful, which is why creatine comes to the rescue.

Supplemental intake of this substance leads to muscle building, due to the stimulation of muscle protein synthesis. Quite quickly, the muscles become stronger and more massive, and water does not accumulate between the muscle fibers, as during the intake of cortisol and steroids.

The source of energy for muscle contraction is the ATP (adenosine triphosphate) molecule. In the human body, the amount of ATP is limited. Athletes increase it through the use of creatine.

Benefits of creatine

The beneficial effect of creatine is that it helps an athlete gain approximately 5 kg of lean muscle mass in just two weeks and increase muscle strength by 10 kg in one week. In addition, it increases endurance and promotes rapid recovery after exercise. And with reasonable doses of intake, the substance can have a positive effect on life expectancy.

Creatine is a natural drug and is therefore approved for competition.

The harm of creatine

There are also side effects of creatine, but they are observed in about 5 cases out of 100, i.e. the indicator is almost 4 times lower than that of pills for flu and headache. Therefore, it is included in the list of safe drugs. In addition, any side effects of this substance can be eliminated in just a few days, simply by stopping the intake.

Allergy ranks first among the side effects. It is expressed in reddening of the eyes, increased work of the mucous membranes, itching and redness of the skin.

Athletes who have not yet finished puberty sometimes complain of acne (pimples) from creatine supplementation. After 23-27 years, this effect is no longer observed.

In athletes with high acidity and those who suffer from stomach and intestinal ulcers, digestion may be impaired. In this case, you should reduce the dose of creatine or stop taking it.

Very rarely, the effect of dehydration of internal organs (dehydration) occurs. It arises from a lack of water that muscles take up. If such a side effect occurs, you just need to increase the daily intake of water.

All athletes who take creatine retain water in the body. This is expressed as a slight swelling of the limbs and swelling on the face. In such a situation, you cannot reduce the amount of fluid consumed. It is enough to give up the use of fried, spicy and salty foods.

Also, athletes who do not consume enough water may experience spasms and convulsions.

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