Popular supplement creatine is (probably) safe
Date: 15-02-2007
Posted by: Anabolic Info TeamUnited States |
|
Performance and health supplements are the new rage for many young workout enthusiasts, and creatine is arguably the most popular supplement of both veteran and beginning gym rats. Creatine is commonly known as a supplement to help gain muscle mass, but a lot of confusion and numerous rumors regarding the safety and true effects have arisen in the past few years about this mysterious enhancer. According to WebMD.com, creatine is a naturally occurring substance found in muscles and other tissues that has been shown to enhance athletic performance and muscle gains. The main benefits of such gains are primarily associated with sports that require short bursts of energy, such as football and weight lifting. Creatine does not affect aerobic performance, and cannot be banned from NCAA athletics or by other sporting regulations because creatine is naturally found in foods like salmon, tuna and beef.
The most commonly used form of creatine is creatine monohydrate. Creatine works to help fuel the body for short-term, high-intensity exercise by helping to convert ADP (adenosine diphosphate) to ATP (adenosine triphosphate). ATP is a primary energy source for the body, and creatine enhances quick athletic movements by efficiently replenishing the ATP that is depleted during exercise. “The biggest drawback associated with creatine use is a simple misperception about what creatine is and what it can do,” N22 Nutrition co-owner Paul Zimmerman said. “I frequently interact with customers who think creatine is some sort of magic substance that will turn them into muscle-bound superheroes overnight with no associated effort. This absolutely will not happen,” he said.
For those interested in bodybuilding, creatine simply will not do anything for you unless it is used in the context of a bodybuilding workout plan, he said. Creatine could be useful for those who are trying to improve both strength and endurance.
As for side effects of the supplement, Zimmerman said, “Millions and millions of servings of creatine have been consumed by millions of people with no serious side effects, and many studies have verified the benefits of creatine and lack of serious drawbacks.” The only major proven long-term side effect of creatine is potential damage to the kidneys if taken in excess; supplementing with 10 grams a day may bring harm to the kidneys. Creatine is not recommended for children or teenagers. Creatine should always be taken with plenty of water because it can cause cramping, especially when taken immediately before exercise. The most common side effect of creatine is bloating, because water can retain in your muscles. Researches have suggested that creatine may even have a placebo effect because the bloated appearance that creatine can cause may actually motivate young bodybuilders to work out harder because they believe they are gaining more muscle.
The primary concern of creatine is that it hasn’t been around long enough to have any long-term studies conducted on the supplement. Thus, many of the rumors that float around about the negative effects of creatine are most likely not based on any factual evidence. In fact, an increasing number of sports medicine experts agree that creatine is both safe and effective if taken as directed.
