Creatine
Creatinine is formed from amino acids and plays an important role in converting food into energy. Creatine in addition can be produced by the body; we can also get it from fish and meat. Creatine quite popular nowadays because almost all bersuplemen drinks containing this substance. Besides its use among athletes is still controversial because there are who regard these substances improve the performance of athletes.
Usefulness
Although very widely used, evidence that creatine supplementation can improve athletic performance is still unclear. The potential benefits of creatine depend on many factors including, age, fitness level, diet and activity. There is some good evidence to suggest that keratin may help athletes in sports that require energy spikes suddenly as in sports sprints and lifting weights. There was also evidence that these substances can increase muscle mass in some people (for this reason, there are some dairy products that include creatine in the composition of milk). However, evidence that creatine can increase the stamina or athletic performance in aerobic activities like running a marathon; it is still difficult to find clarity. For parents, this substance would have no benefit at all. Also because of its effect in causing water retention (holding of water in the body), creatine can actually slow down some athletes. Researchers also studied the creatine as a treatment in some health conditions. There are several results that show that creatine can help disease congestive heart failure, Parkinson’s and muscular dystrophy. Effect of creatine on Hutington disease and Lou Gehrig also investigated but the results are uncertain.
Creatine Dosage and How to Use
Due to be uncertain therapy, creatine does not have a definite dose in its use. On average, adults in the U.S. (United States) consume 1-2 grams of creatine in the normal diet. For athletic performance, some people consume 10-30 grams of creatine per day, then followed by maintenance dose of 2-5 grams of creatine per day.
Creatine Sources
Natural foods that contain creatine include eggs, meat and fish.
Creatine Side Effects
Side effects of creatine include water retention, nausea, vomiting, diarrhea, cramps, muscle pain, and high blood pressure. To prevent dehydration, experts recommend that people who take creatine should drink plenty of water. Creatine may have increased benefit when combined with the consumption of much carbohydrate such as rice, potatoes, and yams. Caffeine can reduce the effects of creatine. Using creatine with stimulants such as caffeine (in coffee), guarana and others may increase the potential for heart problems. So be very careful of products that combine caffeine and creatine. The risks of long-term use of creatine are still unknown. People who have liver and kidney disorders is not recommended to use creatine. Creatine can affect blood sugar levels, so people with diabetes should not eat them, too. People who use diuretics with creatine can increase the risk of dehydration. Because it is still little evidence about the safety of use, then creatine is not recommended in children and women who are pregnant and lactating women.
