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Is Creatine Bad For You?
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Is Creatine Bad for You?

There is constant discussion if creatine is bad for you. It is the most used sports supplement in the world. It is important you learn the facts about creatine. Also, consult with a physician if you plan to start taking creatine. 

Your body naturally makes creatine every day. The amount you have in your body varies based on your weight and your muscle mass. As an example, a person who weighs 160 pounds would have around 120 grams of creatine in their body.  95-98 percent of this is stored in your muscles, the remainder is stored around your body, in your brain, heart etc.

You often hear people say, all creatine does it put water in your muscles and make them bigger. People who say that are quite uneducatd about the science behind creatine. There is little consensus in the the scientific community about what creatine does for a fact, however, below is what is currently agreed on.

1. Creatine does allow your muscle cells to store more water. This increase the intramuscular hydration levels, creating a better anabolic enviornment for your muscle cells. This does also increase the volume of your muscles, but not by much. The process below has a much greater effect on you rmuscles. 

2. Creatine provides more energy for your muscles. Your body uses a compound called ATP. While weight lifting for example, your body uses ATP as an immediate source of energy. It can only be used for 10-15 seconds though. When your body uses ATP as an energy source, it is broken down into ADP and inorganic phosphate. The process your body undertakes, converting the ATP to ADP releases the energy which allows your muscles to contract.

When you take additional creatine as a supplement, it bonds with the phosphate in your muscles, converting into creatine phospate. The creatine phosphate combines with unused ADP, creating more ATP for your muscles to use as an energy source. This process allows you to complete more reps during a workout, causing your muscles to repair bigger than they were before (hypertrophy). 

Your body has about 3.5-4 grams of creatine per every kilogram of your body weight. Once this storage is used up, you have to rest your muscles for a few days while your body replenishes its creatine source. Studies show that your muscles can hold a maximum of 5g of creatin per kilogram. So by taking a creatine sports supplement, you will increase the amount of creatine to 5g per kilogram and enjoy the benefits of additional creatine in your muscles. 

It is for these reasons that creatine is hte most widely used sports supplement in the world. There is no proof at this time that shows that creatine is bad for you. It is naturally produced in your body, so additional creatine should not have a negative effect. Take creatine in accompany with a high intensity training program. This is great for athletes, and helps take your game to the next level. 

Creatine companies often tell you to go through a "loading stage" by taking the supplement multiple times a day for a week or two. This is essentially a gimic for you to use more creatine, and buy more of their product. As you now know, taking more creatine does not mean your muscles can store it. It is only converted into waste and excreted from the body. Take 5g of a creatine supplement a day. Liquid is the best form as your body can absorb liquid the easiest. However, pills would work okay as well. 

Be sure to drink a lot of water while taking creatine as a supplement because your muscles will tend to cramp more. This is beause your muscles are keeping more water for themselves, so you must drink more water to compensate.

Enjoy the added benefits of more energy and strength in your muscles. This will take your workout success and/or competitive sport to a whole new level. 

Make sure to consult with a physician before starting a new training program or taking any new supplements such as creatine. 

Good luck and train hard!

 


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