- 1 What Are the Pros and Cons of Creatine?
- 2 Benefits of Creatine Supplement
- 3 Safety and concerns of Creatine Supplement
- 4 Creatine supplement may cause bloating
- 5 How to take creatine supplement?
- 6 Conclusion
What Are the Pros and Cons of Creatine?
Creatine is one of the most popular supplements used by sports athletes. It is naturally produced by human body in the form of amino acid.
There are other ways to take creatine for yourself. Fish and beef are the main source of protein. You can find it as a powder supplement which is less expensive way to take creatine.
After many researches, found that creatine has various benefits for sports performance and health. But there are some concerns also attached to it.
In this article we will discuss about the pros and cons of creatine supplements to human body.
This article discusses the benefits and potential drawbacks of taking a creatine supplement and explains how to take it safely.
Benefits of Creatine Supplement
To increase the performance in sports creatine is wide used by people. There are some other benefits also attached to it after consuming creatine, like improvement in brain function and helpful for aging.
Creatine can increase muscle size and strength
It increases the power of your muscle as a result you do exercise for longer duration. Due to this extra energy your muscle size, muscle power and strength increases.
It is also helpful in decreasing the muscle fatigue and increases the recovery.
One research says it increase the performance by 5-10% after taking creatine.
There are many high-intensity sports activities like swimming, weightlifting, football, power lifting, bodybuilding sports are very beneficial after taking creatine supplement.
Creatine is helpful to fight against muscle loss
Naturally as age increases our strength and muscle are also lost to fight this aging deficiency you can take creatine supplement.
It is effective up to 5-13% of community adults more than 60 years and older. But there is some concern like poor quality life, risk of death and physical disability also attached to it.
Some research says that above 60 years of aged adults taking creatine in combination with power lifting may get benefit muscle health.
It also helps older people to build their muscle mass.
Some study says in aging people, those took creatine has increased the effects of resistance training as compared to before.
Creatine Supplement may improve brain function
During research it is found that creatine level has increased by 5-15% in brain after taking creatine, which helps to improve the function of brain.
This happens due to the increase of oxygen delivery level and supply of energy also increased.
After one research on 281 healthy people who took creatine supplement for 5-120 grams daily 5 days a week for a period of 6 weeks found they have increased the short term memory and the intelligence of reasoning.
After taking creatine some people also found they have slow cognitive decline linked to neurodegenerative diseases.
Safety and concerns of Creatine Supplement
As of now creatine is one of the safest supplements available. But there are some concerns also available to its use.
If you consumed overdose, then it may lead to bloating. Some cases found that taking creatine is bad for your kidney but no such scientifically proven evidence found till now.
Is creatine bad for your kidneys? Yes or No
Till now creatine is safest supplement available but by some media reports claims that it can harm to your kidney but this claim has no scientific research to prove it.
In many researches it is found that taking creatine is not bad for your kidney health even in older people also. The reason for this misconception is creatine is known to high the creatinine levels of normal range.
Those people are taking high-protein food are also safe from creatine supplement but some case they also wrongly linked to kidney damage.
As per a study people having type 2 diabetes found that consuming 5 grams of creatine daily for 10-12 weeks did not damage their kidney.
These studies are limited and not accessible to everyone so please consult your physician before taking any creatine supplement.
Creatine supplement may cause bloating
There are some common issues found from people that are causes stomach discomfort and creating bloating after taking creatine supplement.
Actually this issue causes during the creatine loading phases after taking creatine and feels bloating.
During the loading phase of creatine supplement in your body actually the time period is shot to mature your muscle store. So this issue arises in the first few days. A normal loading phase consists of 20-25 grams for 5-7 days continuously a week.
In loading phase creatine pulls your water in to your muscle cell of your body as a result your body weight increase and muscle also. This is the main cause of bloating.
It is not faced by every people who consume creatine supplements for the first time but you can take some precaution by lowering the dose to 10 grams or less days in week.
Even to be safer you can divide your daily dose in to small portions throughout the day.
There are some other issues are also attached to it like diarrhea, stomach complaint and some general upset type with bloating. To chek this type of issue you can lower your doses to 10 grams or less quantity.
How to take creatine supplement?
Generally you can find creatine as powder form, so you can take it with mixture of juice, milk or water. It’s completely depends on you when you are consuming it, there is no time bound for you.
There are mainly two types dosing are followed by people to manage the creatine intake.
First one is creatine loading phase, which involves 25 grams into 5 equal doses for 7 days. Once the loading phase completes you can lower your intake 3-5 grams per days to maintain your muscle store cell.
In the second situation you can take 3-5 grams daily and skip the loading phase of supplement. Both cases are affective but to achieve more effectiveness the loading phase of creartine supplement is recommended.
Creatine monohydrate is one of the best and safest supplements are available in market and worldwide used also. There are some other types of creatine also available like creatine hydrochloride and creatine nitrate.
In the end now you are now quite familiar with the pros and cons of creatine supplements. To enhance the performance in sports and recovery creatine is widely used.
Creatine supplement helps you to grow muscle mass, aging and improve the brain function.
Generally the common side effect is bloating and discomfort in stomach. To check these side effects you can lower your doses to 10 gram per days or less also.
.For healthy people consuming creatine is completely safe.
Thank you for reading this article. We would love to hear from you about your transformation journey after taking creatine. Please let us know by commenting below.
Disclaimer: This article has written to the best of our knowledge and after research. This is for your information only. Please consult your physician before taking any kind of supplement.
Is it worth to take creatine?
Yes, it is worth to take creatine because it increase the creatine level and increases the performance in sports.
Has anyone died from creatine?
As of now no such incident received until unless you have any severe predeceases like kidney and heart issues. It is completely safe for healthy people.
Will creatine make me bigger?
After taking creatine in increases the level of creatine in to your body. Creatine pulls your water level as a result you gain weight and muscle mass and expand your physic.
Is creatine bad for your kidneys?
No, creatine supplement is completely safe for healthy people. If you have any severe predecease in kidney then you should avoid taking creatine supplement.