Does Creatine Effect The Kidneys, Myths and Facts
What comes to your mind when you see a fully toned shaped up physique guy passing by?
You must have got chills after watching the bulk. Maybe you’re even thinking about experimenting with it yourself.
You will brace yourself and will set your routine, adjust your schedule, enrol in a gym, purchase various dietary supplement hoping to see yourself transform.
It is commonly heard that the creatine supplement is specially used by bodybuilders to gain muscle and to bulk up.
Well, it is true as creatine helps in muscle growth and also stabilises many factors in your body.
But that doesn’t mean you can go hay via on it. Nobody should put anything in his/her body without knowing the benefits and risks involved in it.
You should better take knowledge first before implying it on your body, that goes for everything from lollipop to creatine.
Creatine, Its Facts and Myths
Without further ado, let us first know what exactly creatine is, how it works on our body, what are the facts and myths involved with it.
Creatine is an amino acid located mostly in your body’s muscles, as well as in the brain.
It is also omnipresent in the liver, kidney and pancreas of our body. It is also bought in flavoured powders and mixed with liquid, creatine increases the body’s ability to produce energy rapidly.
It is present in our body naturally and can also be quenched from the dietary supplement.
It helps our muscle to get re-energized during the workout, thus people usually take a dosage before hitting in the gym to enhance their performance while working out.
- How Creatine Works
After creatine is produced in our body, it attracts a phosphate molecule to become creatine phosphate.
Adenosine Triphosphate (ATP) is our body’s energy source. When your body oxidizes fats, carbs and proteins, it produces ATP.
ATP provides this energy by hydrolyzing a phosphate group. When a phosphate group is hydrolyzed, energy is given off in the form of heat.
This energy is then used for muscle contraction. As one phosphate has been lost from the ATP, it is now called ADP (Adenosine Diphosphate).
ADP is really of no use in the body and is meant to transform in ATP again. Here where the creatine comes in the picture, creatine helps ADP to transform into ATP for you to gain energy back in the game.
So in short, ATP when used to source energy to your body it breaks down and is left with ADP.
Now the consumption of creatine act as a catalyst to pump back ADP to form ATP again and as ATP allows you to increase your performance by its energy source. This is how exactly a creatine works.
- Effects of Creatine
One of the most common facts of creatine is that you will definitely gain weight, but also with water weight too. It is a quick way to add muscle.
It is said that if you consume creatine as per the dosage basis but don’t work out then you might gain fats.
Creatine does not contain calories and hence it cannot affect your fat metabolism, you will gain water weight and not fats.
- High Creatine Content Eatables
As our body produces natural creatine, similarly it is also found in several food items.
It is majorly found in non-vegetarian eatables such as salmon fish, pork, red meats, white meats etc.
It is very difficult to get creatine in the vegan category as the plant food are high in fibres but does not deliver creatine. Vegetarian people can rely on a supplement for the creatine dose.
- Advantages of Creatine
Scientists researched and discovered that consumption of creatine in supplement form can enhance physical performance.
Athletes started consuming this supplement and hence creatine became quite familiar sports supplement.
Creatine supplement is widely familiar amongst high school kids, college, professional athletes, gymnasts, wrestlers, football and hockey players etc.
Creatine improves strength, increase lean muscle mass, and help the muscles recover more quickly during exercise.
Some studies have found that it does help in improving the short period performance for agility and strength, and hence most athletes catch on creatine for a quick boost.
Research also shows that not everyone is creatine responsive; some people who use it see no benefit.
Creatine also affects our brain and helps in preventing from Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, Ischemic stroke, Epilepsy, Brain or spinal cord injuries, Motor neuron disease, Memory and brain function in the elderly etc.
Please Note – Creatine may reduce the progression of some neurological disease symptoms, although more research is needed in humans.
- Is It Safe
Researchers are constantly studying and scrutinizing creatine supplement for its effectiveness and safety.
Many trainers and health experts support the use of creatine as the studies indicate it’s safe.
One of the most-researched sports supplements is Creatine, and there is no published proof of claiming to be unsafe.
There are several anecdotal reports of heart problems, kidney damage, dehydration, muscle cramps, muscle pulls, and diarrhoea.
It is a fact that athletes and others do get muscle cramps but it is not proven that it is faced because of the creatine consumption.
These muscles problems and other internal issues are faced due to excess intake of vitamins such as vitamin C cause diarrhoea and excess intake of iron cause stomach problems.
You should use Creatine only if you are healthy and have no kidney issues. Because your kidneys excrete creatinine, a breakdown product of creatine.
So there is no harm in taking creatine? Wait let me put it straight.
Creatine is an amino acid which is presented in our body naturally. You should avoid the usage of creatine supplement only if you have a history of kidney problems.
Creatine is dicey on its effect, it may or may not work on a body. If you can’t feel the bulk within after consuming creatine supplement for a week, then you are not creatine responsive.
If you can make it without using it then for a safer side avoid using creatine. Children below 18 should strictly avoid creatine, as they are in their growing age and there is no study of monitoring the result of creatine on growing bones and growing muscles.
Also Read: Bodybuilders who took it to the next level
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