Creatine is generally known as an amino acid produced in the body and can be obtained from meat and other animal products. Creatine is also scientifically termed as creatine monohydrate. It is a crystalline and transparent chemical that the muscle tissue uses up in producing phosphocreatine. Phosphocreatine is an important ingredient needed to form the adenosine triphosphate. Adenosine triphosphate (ATP) serves as the source of energy for the contraction of muscles and other functions of the body.
Creatine is converted into the molecule known as phosphocreatine, which is important for the tissues including voluntary muscles and the nervous system. Energy in large amounts is needed in these specific parts of our body.
The potential of creatine to enhance the performance of athletes in situations where large amounts of energy are required has been emphasized in several studies. Bodybuilders seem to be the group who pays the greatest importance to creatine. Athletes who are participating in endurance activities are not recommended to take creatine since creatine caters more on muscle mass, and these athletes should focus more on muscle endurance. Nevertheless, muscle mass may also be caused by other factors such as water retention, aside from the increase in muscle tissue.
The advantages of creatine in neuromuscular disorders have been emphasized in two scientific studies. Flint Beal of Cornell University Medical Center conducted a study that received fundings from MDA. Beal's study emphasized that creatine was stronger and more effective compared to riluzole, a prescription drug, in prolonging the lifespan of mice suffering with amyotrophic lateral sclerosis (or Lou Geghrig's disease), considered to be a degenerative neural disease. Another study was made by Canadian researchers, Mark Tarnopolsky and Joan Martin from McMaster University Medical University in Ontario. This study highlighted that creatine can lead to minor increases in strength among individuals afflicted with neuromuscular disorders. The March 1999 issue of Nature Neuroscience published Beal's study while the study of Tarnopolsky and Martin sought publication in Neurology March 1999 issue.
No negative side effects have been reported yet by most of the athletes who have been taking creatine. However, several reports confirmed the link between using creatine and kidney damages. However, creatine supplementation has not been reported to be a potential cause of toxicity as of the moment. But, taking creatine may lead to difficulties or complications in dehydration.
Taking an initial dose of 20 grams per day for five or six days is prevalent among athletes. After that, they proceed to a maintenance dose of 2 to 5 grams per day for the succeeding days.
The long-term causes of supplementing creatine have not been studied yet. Diarrhea and muscle cramping are the most evident negative effects of supplementing creatine. Some reports also revealed that short-term small amounts or long-term big amounts of creatine supplements do not have any effect on the functions of liver and kidney among healthy young adults. Kidney function was not altered even after five years of creatine supplementation, as revealed in a study of individuals taking 5030 grams a day. However, some studies provided anecdotal reports of muscle cramping after creatine supplementation.
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