Knowing the Benefit and side-effect before taking a supplement
If you ever take the supplement before or after your routine workout, you must hear of the best supplement, Creatine. When you visit a supplement store, the employee here will recommend Creatine and put it in the best-seller cabinet. And Creatine's advertisements are everywhere in the gym, all of which promise bigger muscle if you take the Creatine.
Suppose you were a newcomer to the workout or have no idea what supplement you should take. The confusion will become a hindrance in your fitness journey. Your confusion and worry are warranted. Nobody should put anything into their body without assessing the pros and cons. And yes, Creatine does have few side-effects which will cause some allergic or something to be aware of. It's great that you have a sceptical attitude to Creatine.
What is Creatine?
Creatine is an amino acid found primarily in the muscles and brain of the body. Most people get Creatine through shellfish and red meat, but in much lower amounts than synthetic creatine supplements. The liver, pancreas and kidneys may also produce about 1 gram of Creatine daily.
Creatine is stored in your muscles primarily as creatine phosphate and is utilized for energy. Therefore, oral Creatine is taken to improve athletic performance and muscle growth.
Is Creatine Bad for You?
You should consult for professional information when taking Creatine.
Although Creatine is naturally present in your body, it often seems safe to take additional supplements. However, keep in mind that the FDA does not regulate nutritional supplements. Creatine products sold in stores may vary in quantity, quality and additional ingredients of creatine supplements. Safety and purity standards are also not controlled.
There is not enough information about the safety of creatine supplements for pregnant or breastfeeding women. Taking the supplement may worsen your kidney disease if you have kidney disease. Many medications can harm your kidneys, including many training supplements on the market. If you take any medication, get a medical consultation or a full body checkup first - the combination of creatine supplements can damage your kidneys.
Doctors do not know the effects of creatine supplements on vital organ systems, such as the heart, brain, kidneys, liver and reproductive organs, or the effects of combining creatine supplements with over-the-counter drugs, prescription drugs, vitamins and energy drinks. Therefore the effect of Creatine on people varies from person to person, and it is important to remember to use it with caution.
Short-term Effects of Creatine
One thing is certain: if you take Creatine, your weight will grow. (Varies from person to person)
Creatine is a rapid technique to gain muscle, but taking Creatine must combine it with some water weight. Most people acquire two to four pounds of water retention in the first week. That is why they acquire weight so quickly.
However, the water weight is beneficial. Creatine draws more water into your muscles, making them larger and fuller.
And if you're not gaining weight on Creatine in the short run, it's possible that you're not drinking enough water. When taking creatine supplements, keep yourself hydrated.
Long-term Effects of Creatine
Following that first retention period, the following gains are attributed to an increase in the workload you can handle.
If you keep pushing harder and harder in the gym, Creatine will keep feeding you higher increases. Some believe that if they take Creatine but do not exercise, they will gain weight, but this is not true.
Creatine has 0 calories and does not affect your fat metabolism. So taking Creatine and not working out is pointless. That being said, you can't take Creatine and not exercise and expect to grow muscle. That's just not how it works.
Creatine Effects on Brain
- Supplementing may improve the following conditions :
- Alzheimer's disease
- Parkinson's disease
- Huntington's disease
- Ischemic stroke
- Brain or spinal cord injuries
- Motor neuron disease
- Memory and brain function in older adults
Despite the potential advantages of Creatine in treating neurological disorders, most current research has been conducted on animals.
On the other hand, a 6-month trial in children with traumatic brain damage found a 70% reduction in tiredness and a 50% reduction in dizziness.
Creatine may also benefit elderly persons, vegetarians, and those at risk of neurological illnesses, according to a human study. Vegetarians have low creatine storage because they do not consume meat, which is Creatine's major natural dietary source.
Supplementing resulted in a 50% increase in a memory test and a 20% improvement in IQ test scores in one study of vegetarians. Creatine supplementation may boost short-term memory and intellect in healthy individuals as well.
Side Effects of Creatine
Creatine is a relatively small side effect compared to other supplements. But there are still a few things to remember.
Due to water retention in your muscles, you may gain weight if you use creatine supplements. Depending on how much Creatine you already have in your body, it will take seven to 28 days to experience energy effects.
Taking creatine pills when dehydrated or attempting to reduce weight might be hazardous.
The International Society of Sports Nutrition discovered no scientific evidence that either short-term or long-term usage of creatine monohydrate causes any damage to otherwise healthy people. However, before using Creatine or other supplements, always consult your doctor.
Commen Type of Creatine
Creatine monohydrate, a dietary supplement that improves muscular function in short-duration, high-intensity resistance activities, is the most prevalent. According to research, using these supplements improves athletes during strength training, particularly weightlifting. Other types of Creatine have not been found to provide further advantages.
Look up the other Supplement as well?
Check this up: Whey Protein: Benefits and Risks