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Benefits and Dangers of Creatine
In a world of sports and dangerous performance-enhancing drugs, creatine is often seen as a safe bet. Creatine is a substance that many athletes and bodybuilders take to increase energy output. It is a widely popular and for the most part, legalized, substance, used by up to 50% of professional football players. And, even though it is sold in a bottled form, the human body is no stranger to creatine. In fact, the compound was first discovered inside meat in the 1800s, with its presence in the human body later confirmed. It is produced by the kidney, liver, and pancreas and is transported into the skeletal muscle.
In the body, creatine phosphate and ADP are converted into creatine and ATP, which are used as immediate sources of energy in skeletal muscles with the commencement of exercise. However, there isn't enough creatine naturally produced in the body to sustain for long, and after a few minutes of physical exertion, the body turns to carbohydrate and fat stores.
Benefits of Creatine
Creatine benefits type II muscles, the skeletal muscles most
rigorously involved in resistance training. The results are
almost immediate, with water retention after the first few days
of supplementation leading to 1-2 kg increase in lean body mass
without dehydration. There is an decreased dependence on
anaerobic glycolysis, which means that the body will go longer
before turning to carbohydrate stores for energy. Also, lactic
acid production, the compound blamed for the muscle burn during
strenuous exercise, is decreased. This is important considering
many people stop exercise after the burn becomes unbearable.
With these benefits, a delayed onset of fatigue is expected,
allowing creatine supplement-takers to work longer and harder.
Bodybuilders and athletes rejoice that the buildup of creatine
in the muscles allows them to increase their training load and
bodily stimulus (the ability to respond to load). However,
ongoing research has shown the benefits in creatine for
conditions ranging from muscular dystrophy to heart disease, the
supplement helping to make up for compromised function.
Not everyone will see results with creatine. People with already
high levels of the compound in their body due to previous
supplementation or meat intake will see the least difference.
But the affects of creatine will increase with insulin, so it
should be taken with a meal. Also, when not utilized by the
body, it will exit through the urine, so it is important that a
person actually exercises to see the benefit.
Dangers of Creatine Use
Due to creatine’s large popularity and open use, it is mistakenly seen by most people to be a harmless product. Although safer than the vast majority of performance-enhancing substances, there have been isolated cases of kidney and liver damage. Some people have also claimed to suffer from muscle cramps, spasms, and nausea, although the first two conditions have been disproven by research. The bottom line is that although creatine is a seemingly secure substance, the effects of long-term use (beyond 21 months) is unknown.
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