5 effects of creatine

In fitness and bodybuilding generally, in order to achieve the best results as soon as possible, variety of nutrition supplements is highly used. Creatine is one of a few supplements, whose positive effects on muscle development have been already sufficiently proven by scientific research. Therefore it belongs to the most-used supplementary products across variety of sports.

Majority of users confirm that creatine is very effective in relation to increase of power and muscle mass. It supports and increases the availability of ATP (adenosine triphosphate) in hypertrophic muscles what leads to their growth by increase of the muscle cells. ATP is an important energy transmitter in our cells, which regulates the energy-transferring processes. The mechanism of these processes is quite complicated and so far not fully scientifically researched and known.

Creatine increases muscular strength and performance in short run, whereas glycogen supercompensation is supported. Endurance, mainly while sprintig, performing interval training or doing various other sports, is clearly higher due to prolonged time to exhaustion. The strength increase culminates between 5-15%. Along with this increase in strength and harder training, faster and superior muscle mass build-up can be observed and confirmed. Moreover, as creatine keeps water in muscle cells, muscles seem to be apparently bigger. Body and muscle regeneration processes are accelerated by creatine consumption, as well as the muscle ache is much more prevented and body mobility supported. Creatine leads to improvement of response times as it positively influences cognition.

In general, according to the standard protocol we distinguish between 2 dosage phases during creatine supplementation. For loading phase it is recommended to take 5 g of creatine 4 times a day for the period of 2-10 days. This supplementation might be accompanied by side effects risks, therefore it is highly recommended to take all the particular aspects into account before starting. During maintenance phase the recommended daily dosage is 3-5 g. Calculating the daily creatine intake based on total bodyweight it results into 0,3g /kg during loading phase and 0,03g /kg for maintenance phase – rest of the cycle.

Several short-term risks have to be taken into account when consuming creatine supplements. Muscle spasms, water retention, digestive problems, kidney and lever damage might appear. However, proper and reasonable diating can more or less elliminate negative side effects, while body profits from the positive effects on anaerobic endurance, strength increase, muscle mass build-up, regeneration, muscle damage and cognitive impact.

Summary:

Pros:

1.      longer anaerobic endurance

2.      strength increase

3.      faster muscle mass build-up

4.      faster regeneration and decrease in muscle damage

5.      positive impact on cognition and response times

Possible negative side effects:

1.      muscle spasms

2.      water retention

3.      digestive problems

4.      kidney and lever damage