This article introduces Creatine and discuss how it may be able to help you if you are trying to lose fat and gain muscle. In this article I'll be talking about creatine, answering the question "what is creatine", summarising the benefits of creatine and also any side effects of creatine.
Overview
So you may have heard about a supplement before called creatine or you may be totally new to the concept of supplementation at all. There are many myths surrounding creatine and it's often though of as a performance enhancing drug and class with substances like anabolic steroids (which is most definitely not the case) or associated with the idea of making your kidneys explode!
Benefits
The scientifically documented benefits of creatine include:
- Prevents the buildup of lactic acid in muscles allowing you to workout harder/longer
- Regeneration of ATP gives you more energy during workouts (especially for quick and explosive movements like lifting weights)
- Shown potential for helping various diseases such as Type II Diabetes and Cardiovascular disease.
- Its extremely cheap in relation to many supplements
Side Effects
There are some known side effects of creatine but these are limited to the minority of people and are known to stop as soon as the dose is lowered.
These side effects are related to digestion of creatine and can include bloating and diarrhea but are normally associated with excess consumption.
In terms of short-term and medium-term side effects, medical studies have shown that creatine taken at normal levels is harmless to the body
How should creatine be taken?
It has been shown that creatine is best taken after a workout to replenish the stores used up through exercising, and it should also be taken with some form of carbohydrate to assist in its uptake.
I personally take creatine in my post workout shake which also include whey protein and simple carbohydrate
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