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Creatine monohydrate as the most controversial nutrition supplement

What are the risks of taking creatine?

How much creatine should you take?

Creatine is formed from amino acids and plays a role in converting food into energy. We get some creatine from our diets, mostly from meat and fish, and our bodies make the rest naturally. Creatine is also a popular and somewhat controversial supplement used by some athletes in the belief that it enhances performance. Why do people take creatine? The potential benefits of creatine may depend on many factors, including age, fitness level, diet, and athletic activity.

Whey Protein for Powerlifting

There is some good evidence that creatine might help modestly with sports that require sudden bursts of activity. Examples are sprinting or weightlifting. It may also increase muscle mass in some people. However, the evidence that creatine boosts stamina or performance in aerobic activity is mixed.

It may not have the same benefits in older people.

International Society of Sports Nutrition position stand: creatine supplementation and exercise

Since it causes water retention, creatine could slow down some athletes. Researchers have also studied creatine as a treatment for many health conditions.

Creatine and Athletes

But the results have been conflicting or inconclusive. How much creatine should you take? Creatine is an unproven treatment. There is no established dose. Many different dosages of creatine supplements have been used in studies.

  1. We see no difference between such a practice and supplementing with creatine to enhance skeletal muscle creatine and PCr stores.
  2. I think it would be silly to go without mentioning one of the few supplements out there that demonstrably and naturally improves testosterone levels. A randomized double blind placebo test done at the University of Bloomsburg tested the strength of roughly 30 subjects.
  3. Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure.
  4. Can you get creatine naturally from foods? However, there is no data to show that this increase in testosterone actually correlates to increases in strength or improvements in body composition.
  5. In addition, research has demonstrated a number of potentially helpful clinical uses of CM in heart patients, infants and patients with creatine synthesis deficiency, patients suffering orthopedic injury, and patients with various neuromuscular diseases.

For athletic performance, some people start with 10 grams to 30 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day. Can you get creatine naturally from foods? Natural food sources of creatine include meat, poultry, and fish.

Creatine – the controversial muscle powder

Side effects of creatine may include kidney disease and kidney failurewater retention, nauseadiarrheacramping, muscle painand high blood pressure. To prevent dehydrationexperts often suggest drinking plenty of water when using creatine.

Large amounts of carbohydrates may increase the effects of creatine. Caffeine may decrease the muscle effects. Using creatine along with stimulants such as caffeineguarana, and others could potentially cause dangerous cardiovascular side effects. The long-term risks of creatine are unknown.

The Best Supplements for Powerlifting

People with kidney or liver disease should not take creatine. Creatine may affect blood sugar levelsso the supplement may not be safe for people with diabetes.

Creatine Monohydrate 101: The Research Behind A Phenomenon!

Given the lack of evidence about its safety, creatine is not recommended for children or for women who are pregnant or breastfeeding. COnsult your doctor before taking creatine supplements. The Gale Encyclopedia of Alternative Medicine, second edition, 2004.

  1. Effects of oral creatine supplementation on maximal pedalling performance in older adults. Examples are sprinting or weightlifting.
  2. I think it would be silly to go without mentioning one of the few supplements out there that demonstrably and naturally improves testosterone levels. It can increase energy capacity during short, maximal training sessions such as sets of strength-building exercises or short, repeated spurts.
  3. Frankly, I know several top iron athletes who both personally supplement with betaine and recommend it to their athletes due to the myriad potential benefits.

Natural Standard Patient Monograph: Amino Acids, 2010; vol 38: