In recent years, there has been a rising popularity for different nutrient powders for those who are physically active. One of these nutrient powders includes creatine powder. Creatine is a chemical that is found in muscle tissue. Creatine has the function of managing the recycling of the chemical ATP, or adenosine triphosphate, which is a molecule of high energy in the body. The idea behind taking creatine powder revolves around allowing the body to produce more energy at a greater pace by recycling the ATP at a greater pace. With an increase in popularity of creatine powders and tablets, it is important to understand what creatine is, as well as the pros and cons of its usage.
What is Creatine?
Creatine is a source of energy within your body. Half of your creatine supply comes from your diet in foods such as red meat, seafood, and animal milk. The other half of the creatine supply is made within the body in the pancreas, liver, and kidneys. Majority of the creatine supply within the body goes to the muscles during physical activity. The idea behind taking a creatine supplement is to allow the body to produce more energy at a greater pace by recycling the ATP at a greater pace. Creatine can be found in various forms such as powders, tablets, and liquids.
Benefits of Taking Creatine Supplements
There are many benefits of taking creatine supplements, including providing a prolonged energy source during exercise. Using creatine supplements over a long period of time correlates to increased body mass and muscle thickness. Creatine supplement usage can also prevent muscle injuries that can occur during intense physical activity. It is also especially beneficial for vegetarians or vegans, who do not get creatine from their diet.
Negative Impacts of Taking Creatine Supplements
Creatine causes an increase in water retention in the body, which can have some undesirable effects. Water retention can cause weight gain. Water retention can also lead to dehydration, which can cause side effects such as dizziness, nausea, increased sweating. Water retention can also cause diarrhea.
Sources:
Candow, Darren G., Little, Jonathon P., Chilibeck, Philip D., Abeysekara, Saman., Zello, Gordon A., Kazachcov, Michael., Cornish, Stephen, Yu, Peter H. (2008). Low-dose creatine combined with protein during resistance training in older men. Medicine & Science in Sports & Exercise, 40(9), 1645–1652. https://doi.org/10.1249/mss.0b013e318176b310
professional, C. C. medical. (n.d.). Creatine. Retrieved December 31, 2023, from https://my.clevelandclinic.org/health/treatments/17674-creatine
Watson, S. (n.d.). Creatine supplements: Usage and side effects. WebMD. Retrieved December 31, 2023, from https://www.webmd.com/men/creatine#:~:text=Creatine%20is%20thought%20to%20improve,as%20weight%20lifting%20or%20sprinting. Assessed and Endorsed by the MedReport Medical Review Board