All About Creatine Supplement

Muscle cramps are one of the dilemmas faced by many athletes & fitness buffs. Muscle cramps are involuntary contractions of the muscles that affect a specific part or an entire group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point in their lives.

What is creatine:

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys and is derived from the diet through meat & animal products. Creatine (creatine monohydrate) is a colourless crystalline substance used in muscle tissue for the production of phosphor creatine an important factor in the formation of adenosine triphosphate (ATP) the source of energy for muscle contraction and many other functions in the body.

What does creatine normally do in the body:

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Muscle cramps can be caused by different factors which may include poor flexibility muscle fatigue, electrolyte & mineral depletion & many more. Other factors that may contribute to muscle cramping may include excessive physical exertion, dehydration, and electrolyte (minerals in the blood that carry energy) depletion. In addition to these causes muscle cramps can be linked to some factors like improper breathing and unhealthy diets.

Why do Athletes take creatine:

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy such as sprinting and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass rather than muscle endurance so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention & not an increase in muscle tissue. 

Creatine monohydrate may increase the availability of instant energy & increase muscle strength. When used properly this supplement may enable individuals to run faster lift more weights & perform strenuous activities longer. It may enable one who lifts weights to add about 10% to their strength. For example, if a normal lifter can usually lift 100 pounds with added creatine it may improve to 120 pounds. Another benefit of taking creatine monohydrate is it will make the body look bigger & firmer. This happens because more fluids are forced into the muscles.

Why have I been hearing so much about creatine & neuromuscular disorders:

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. Creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopol Sky & Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal’s work was published in the March 1999 issue of Nature Neuroscience & the second paper was published in the March 1999 issue of Neurology.

I want to start taking creatine — is it safe:

For the most part, athletes haven’t experienced adverse side-effects from taking creatine although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine. Athletes generally take a “Loading Dose” of 20 grams of creatine a day for five or six days then continue with a “Maintenance Dose” of 5 grams of creatine a day.

What are the side effects:

Little is known about the long-term side effects of creatine but no consistent toxicity has been reported in studies of creatine supplementation. In a study of the side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping. Blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5-30 grams per day, no change in kidney function appeared after up to 5 years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

Because creatine monohydrate is a dietary supplement that is designed to enhance athletic performance it has been used as a substitute for steroids. Several athletes & health buffs who would not try steroids claim to have used creatine monohydrate to enhance athletic performance. However, like other supplementation high creatine levels in the body may have numerous unwanted effects. Rather than using supplementation for muscle cramp treatment, engaging in proper workout & pre-workout routines like stretching may eliminate or lessen the occurrence of this health ailment.