Creatine Supplements - Creatine-based sports supplements. In many sports, they are used to increase the effectiveness of intense loads, especially those associated with endurance in all its forms.
In animals and humans, creatine is responsible for maintaining a high supply of ATP in cells, as well as for transferring ATP from the places where this energy is stored to the places where it is needed. It was also found that creatine reduces muscle fatigue by neutralizing acids produced during intense physical activity. A side effect of taking creatine is weight gain, which is also perceived positively by many athletes, especially bodybuilders.
Creatine as a sports supplement
Despite the fact that creatine was discovered in 1832, and its properties were sufficiently studied by Harvard University in 1912, it was not used as a sports supplement until the early 90s. After the 1992 Barcelona Olympics, it became known that British athletes were taking creatine supplements. Immediately thereafter, in 1993, the first mass-produced creatine supplement was launched in the United States on a large scale. Despite its high price tag, it quickly became popular with weightlifters, powerlifters, and bodybuilders.
A number of studies by various sports medicine associations have found that creatine supplementation in all cases improves the performance of high-intensity anaerobic exercise (exercise performed a large number of times to failure). In 80% of cases, these supplements increased maximum (peak) strength, speed strength (a series of speed strength exercises), and strength endurance. Moreover, one control group of athletes took creatine in high doses for a short period of time, the other - in low doses for a long period.
The majority of athletes, along with the increase in strength indicators, also increased their muscle mass. Depending on the individual qualities of the athletes and the duration of creatine intake, they gained from 0.5 to 5 kg of weight. However, in some individuals, creatine supplementation did not affect strength performance.
The harm of creatine
Currently, creatine has no side effects other than weight gain. However, with excessively high doses of its intake, bone tissue is weakened and renal failure develops. One case of high dose creatine supplementation has been reported in the United States.
Cramps and cramps, according to research by scientists, have nothing to do with taking creatine. In most cases, taking even a high dose of nerd does not have a negative effect on the liver and kidneys.
Many researchers note that creatine stores fluid in the body. However, such water retention is not harmful to the body, does not cause swelling and swelling of the face. It has been found that the consumption of caffeine in reasonable doses prevents fluid retention in the body, neutralizing the effect of creatine.
Creatine does not increase blood pressure, does not reduce potency, does not burden the heart, is not addictive and does not cause cancer. These are myths, unreliable information, often heard on forums and in the press.
Low-quality creatine supplementation often leads to various digestive disorders, expressed by abdominal pain, nausea and diarrhea. The latest creatine-based sports supplements can have a negative effect on the gut. Taking these supplements in small doses significantly reduces their side effects, but also diminishes the benefits to the athlete.
