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Neurol Res. ATP provides this energy by hydrolyzing a phosphate group. When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example, muscle contraction.
Now this is where creatine comes into play. I assume you see where this is going. Supplementing with creatine can help you produce more ATP so you can increase your workout intensity , which is especially beneficial for athletic activities involving short, fast, explosive movements.
Another benefit of creatine is that creatine itself is a fuel source. In fact, your body's first choice of energy when performing anaerobic activity such as weightlifting is your creatine phosphate stores.
By supplementing with creatine phosphate you will increase these stores, thus giving you more energy for your workouts.
There is another anabolic property that creatine holds and this is its ability to hydrate muscle cells. Plus, when your muscles hold more water, they look bigger and more pumped up.
While creatine is most popular with strength athletes, it has a number of other potential effects , such as better brain performance, glucose metabolism, and bone mineral density, that make it a supplement that can benefit everybody. Many studies have been done on creatine and it has been established to be a safe supplement to take. Ciaran Fairman explains this and other common misconceptions in the article " 6 Side Effects of Creatine: Myths Debunked.
Since creatine has only been recently introduced to the market, it is hard to determine whether or not there will be long-term health effects from its use. However, it must be noted that, to date, there is not one reputable study that shows creatine has any dangerous side effects. It is not necessary to load creatine, but it can help you see results faster. To get the full benefit of creatine you must saturate your muscle cells with it.
Using a small dose 5 grams , saturation will take up to 30 days, depending on the individual's lean body mass. 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. There are dangers associated with use of unrestricted supplements. A person needs between 1 and 3 grams g of creatine a day.
Around half of this comes from the diet, and the rest is synthesized by the body. Food sources include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams g of creatine. Creatine can supply energy to parts of the body where it is needed.
Athletes use supplements to increase energy production, improve athletic performance, and to allow them to train harder. People who cannot synthesize creatine because of a health condition may need to take 10 to 30 g a day to avoid health problems. Creatine is one of the most popular supplements in the U. It is also the most common supplement found in sports nutrition supplements, including sports drinks. Athletes commonly use creatine supplements, because there is some evidence that they are effective in high-intensity training.
The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more. In , a review concluded that creatine:. It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise. However, a study published in found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks.
However, according to the U. National Library of Medicine, creatine does not build muscle. The increase in body mass occurs because creatine causes the muscles to hold water. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.
Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 kilograms kg has a store, or pool, of creatine of around to g. Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them.
Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children.
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