Pros and Cons of taking Creatine
Performance improvement needed in high intensity activities especially in a sport like bodybuilding. Many supplements taken for this purpose in addition to other benefits. Increasing performance limiting-step is ATP production, ATP is the energy coin in the human cells including muscle’s cells. The fact is, the better the quality of supplement you use the better results you will see. Therefore we simply recommend getting the best product, for example best creatine on the market in 2014 might be a good choice.
Creatine increases the production rate of ATP, which in turn increases performance up to 15%.
Creatine produced by the body and obtained from foods like fish and meat (about 1g daily). When you obtain it as an external supplement, tolerance occurs and creatine carrier protein undergone down regulation which decreases its effect according to one study on rats.
The good news for hyperlipidemic people who have cholesterol above 200 mg/dl that creatine decreases cholesterol by 5% (not a high value) while triglycerides and LDL decreased by 20% (a significant value) according to a study in 1996.
Some diseases caused by weakened muscle including:
- Huntington’s disease
- amyotrophic lateral sclerosis
- Heart failure
- heart attack
- muscular dystrophy
Studies made for creatine effect for treating those diseases but further studies needed to confirm.
Creatine has different interactions to other drugs like diabetes medications (Insulin and tablets or any drug or supplement affecting blood sugar level), acetaminophen, and diuretics. There may be serious interaction, therefore, before taking creatine consult your doctor if you are using any of these drugs and according to your health state, he can decides.
Some supplements contain creatine with other ingredients. Ingredients may be fillers (just to maximize the powder size) or have a real benefit to the bodybuilding player (key ingredient). However, you have to be able to differentiate between different ingredients and evaluate them according to your needs, health and medical condition.
Most of bodybuilding supplements have magnificent photos of professional body building players to emphasis buyer enthusiasm. However, always check the amount of supplement per serving size and calculate it based on 4000 calories (not 2000). After some simple calculations, you may find big supplement bag with economic price is more expensive than smaller package of another product.
All creatine products contain creatinine, which is a product of creatine hydrolysis and may reaches in some products up to 50% decreases its value as creatine product.
Creatine not recommended for
- People with diabetes
- People with liver disease
- People with kidney disease
- Children under age 18
- Pregnant women
- Nursing women
Creatine may be helpful in sports other than bodybuilding; in one study, it helps teenage swimmers for a better performance.
Although the safe dose of creatine is 3g per day but it does not matter how healthy you are, let your doctor know about your intentions to decide whether taking it or not.
If you are taking creatine, drink plenty of water to avoid dehydration as creatine tends to over hydrate muscles.
Being a natural substance does not mean it is very safe, some side effects may rise like:
- Weight gain (may be an advantage for skinny people)
- Breathing difficulty or rash (linked to hypersensitivity and asthma)
- Fever and heat intolerance
- Muscle cramping
- Kidney problems ( therefore it forbidden for kidney diseased people)
- Nausea, vomiting, Diarrhea and Stomach upset (GIT disturbances as intestine has muscles too!)