Creatine is good or bad for health?
Creatine is good or bad for health this is the most asking questions nowadays, today Creatine is one of the best supplement which is available for each and everyone for the performance in any sport. Basically, Creatine is an amino acid which available in your body’s muscle and as well as in your brain. Yet it can be made synthetically, but most of the people get creatine from sea food and red meat. Your body converts creatine into phosphocreatine and stores it into your muscles. Than our muscles use it in the form of energy. Our body parts like liver, pancreas and kidney also make creatine. Because of inappropriate information some people avoid taking creatine, as they are afraid of this that it is bad for health. Some people says that there are many side effects of it like :
weight gain, cramping, digestive problems, liver damage, kidney damage, bloating, dehydration, compartment syndrome, rhabdomyolysis.
Further more, some people say this that creatine is an anabolic steroid which is not suitable for teenagers or women, as it can only be taken by professionals bodybuilders and athletes. As after many researchers it is proven that creatine is the safest supplement which is available in the market. Creatine has also been used as a supplement or medicine to treat various diseases and health problems like neuromuscular disorders, diabetes, concussions and muscle loss.
Advantages of using creatine
Creatine is one of the few legal supplements that can increase muscle mass when it is used along with exercise as creatine boosts the body’s ability to build muscle and give a significant gain of muscle in your body. Creatine helps the body to gain strength. Creatine is beneficial for all the people at all the stages beat you are a beginner or advanced weight lifters.
Improves your strength and endurance –
Creatine helps in improving the weight-lifting abilities in young youth who love to do resistance training. Creatine increases the level of phosphocreatine, which turns in the construction of ATP energy which is the main source of fuel for high-intensity workouts which at the end leads to increase in your power and strength.
Maintain healthy levels of blood sugar –
As creatine have an increase in protein in you, which helps in the transportation of glucose in and out of cells, which may help you to improve your glycemic control which in results helps you to prevent yourself from diabetes. As by using creatine supplements, it can cause a change in your blood sugar by altering your body’s response to the presence of insulin in your bloodstream, which in turns you to improve your blood sugar levels.
Support and improve your brain functioning –
As I have mentioned above that creatine plays a important role in creating energy, which is helpful for your brain as well. Your brain cells uses the energy to communicate with each other and without creatine we are unable to perform this essential function. As creatine is an important neuroprotectant which means it may help you to increase the survival of nerve cells against environmental hazards. When you start taking creatine as an supplement, it helps you to increase the level of energy in your brain, which furthermore helps you to reduce fatigue, but also improves your memory processes.
Advance your efficiency during high-intensity training –
Creatine helps you to produce phosphocreatine in your body which further is helps your body to produce energy. As you take creatine supplement during your high-intensity training it in result improves your performance for doing those exercises and get maximum result out of it. Even creatine is beneficial for athletes for improving their performance to perform different exercises at different intensity level at different times.
Drawbacks of Creatine
May cause dehydration –
This may worry you a lot because of the fact that, when you take creatine your muscle retain water as creatine takes out water from the other parts of the body and stores it in the muscles. Muscle cramps are the common side effects of taking creatine and thus only happens when your body is not absorbing enough water. So it’s essential for everyone who consumes creatine to take water on a regular basis throughout the day.
Abdominal bloating –
During the storing stage or at the beginning of taking supplementation procedure, some people might face an issue of abdominal bloating. During this stage the creatine you will take is 20-25 grams which is required for everyday consumption for an about one week. After this stage, the required amount of creatine is 3-5 grams each day to maintain your flawless muscle stores. At the stage of storing, your body increases in both muscle mass and water absorption, which generally leads to abdominal bloating. This stage leads to a significant gain in body water composition. If you want to avoid abdominal bloating, you can skip the storing stage and just start taking creatine your maintenance dose for everyday.
Causes weight gain –
Creatine evolves weight gain by holding water in the muscles. Whereas weight gain is ideal for bodybuilding might not think this as an side effect. As the amount of body weight you may gain is depend upon your rare anatomy and the amount of creatine that you are consuming through your regular diet. Although weight gain can be due to muscle mass gain, or might be the reason of extra kgs are also from water weight. As creatine helps you to build energy in you which is required for our muscles to do our daily routine work or even for workout as well. So increase in muscle mass and water weight, both are the reasons for weight gain.
May worsen your kidney diseases –
Creatine May worsen your kidney diseases if you are already suffering from one or can have kidney disease in people who are suffering from diabetes. People who have such problems should avoid consuming creatine. In order to store creatine that your body makes naturally or you take supplements, you muscles, brain and other tissues should convert the creatine into phosphocreatine. Your kidneys naturally evacuates creatine from your body and if this process is not functioning properly than, it means your kidneys are suffering.