Thursday, September 27, 2018

What is Creatine, How does Creatine work? | The Ultimate Beginner's Guide - Health and Fitness City




What is Creatine?

Creatine is a common ingredient muscle-building supplements and sports drinks. Creatine is formed of three amino acids: L-arginine, glycine, and
L-methionine. It makes up about 1 percent of the total volume of human blood. Around 95 percent of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain. Between 1.5 and 2 percent of the body's creatine store is converted for use each day by the liver, the kidneys, and the pancreas. It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain.
Different forms of creatine are used in supplements, including creatine monohydrate and creatine nitrate.
No creatine supplement has yet been approved for use by the United States (U.S.) Food and Drug Administration (FDA). There are dangers associated with use of unrestricted supplements.


How Does Creatine Work?

There are several ways that creatine can improve health and athletic performance.

In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise.

Creatine also helps you gain muscle in other ways, including:

  • Boost work load: It can enable more total work or volume in a single training session, which is a key factor in long-term muscle growth.
  • Improve cell signaling: Supplementation can increase satellite cell signaling, where signals to the muscles help with repair and new muscle growth.
  • Raise anabolic hormones: Studies have shown that there is a large rise in hormones, such as IGF-1, after supplementation.
  • Increase cell hydration: It is well known for increasing the water content within muscle cells. This causes a cell volumization effect that may play a role in muscle growth.
  • Reduce protein breakdown: Supplementation may also help increase total muscle mass by reducing muscle breakdown .
  • Lower myostatin levels: Elevated levels of the protein myostatin are well known for slowing or totally inhibiting new muscle growth. Supplementing can reduce these levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in the brain. This may improve brain health and protect from neurological disease.


Safety and Side Effects

Creatine is one of most well-researched supplements available, and studies lasting up to four years have shown no negative effects.

One of the most comprehensive studies to date measured 52 blood markers and found no adverse effects following 21 months of supplementation.

There is also no evidence that it harms the liver and kidneys in healthy people who take normal doses. That being said, people with pre-existing liver or kidney problems should consult with a doctor before supplementing.

Although people often believe it can cause dehydration and cramps, this is not supported by research. In fact, studies have shown it can reduce cramps and dehydration during endurance exercise in high heat.



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