Creatine, Mean or Clean To Your System?
Over the past decades, one legal perf
ormance product has been standing strong in the streams of coming and going enhancement supplements. Its popularity has really never faded away and it´s used by many athletes – both men and women – in various kinds of sports. However, there is controversy in literature concerning the possible side effects of creatine.
This article will examine some of the most prominent scientific results of the latest research and thereby clarify if there is a potential danger by using the supplement or not. There are also different kinds of creatine, for example: citrate, pyruvate and alkalyn. This article focuses on the “monohydrate” form primary because most research has been completed on this type.
Background
Creatine was introduced to the supplement market in the beginning of the 90s and became popular quite fast among athletes. It is most commonly used in anaerobic activities (track and field sports such as javelin, 100m sprint, and 110m hurdles) which demand more explosive power. It is also used in powerlifting, bodybuilding and basic weight lifting.
The product doesn’t really show any increasing results when it comes to aerobic performances like marathons, swimming or tennis. In other words, sports where a longer-duration energy is needed.
The substance exists mainly as a natural source in meat and fish, however in rather smaller amounts, so you really need to eat large portions to get any apparent outcome at all.
The Effects
The primary effects of creatine use are increased muscle strength; users can increase their muscle strength up to 10%. It also amplifies the pump in the muscles during weight training and shows quicker muscle repair through nitrogen exchange in the cells which helps speed up the recovery after workouts.
Having close to 20 years experience of weight training and a wide interest in both nutrition and supplements, my opinion related to what has already been mentioned is very positive towards the product. Mainly because it has been given me more strength capacity during workouts and it gives a greater pump as well. It also helps the recovery between sets and prolongs the lactic acid (the burning feeling in the muscle) especially when I train legs.
I have only good things to say generally. Make sure to use a lot of water and some prefer to take it when they eat a meal, also be careful experimenting with the dosage of the product.
Conclusion and to the c
ore question – is the product harmful to our bodies?
The results from independent scientific sources clearly point out that there are no clinically significant side effects from using the supplement. The tests didn´t show any reduced kidney function – at least when using a general dosage, but it can put stress on the stomach if the dosage is exceeded. In fact, the side effects have been limited to gastrointestinal distress (when the general dosage has been exceeded) and cramping (from insufficient water intake).
Final words, for those who haven’t tried it out yet – especially younger athletes experiencing their first strength plateau or trying to add more muscle – creatine can really be the key to reach the next level of development.
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