Much has been said about creatine and what it can do for your body. This article will discuss creatine pros and cons, and leave with you with enough creatine intel to decide whether you want to add it to your diet or not. But first, what is creatine?
WHAT IS CREATINE?
Your body produces creatine all by itself, using amino acids which constitute proteins. However, your body is not the only source of creatine. If you eat fish and beef, you can also get creatine from there because it is found in most animal proteins.
If you worry about the amount of creatine available in your diet, there is a much easier way of adding it to your diet. Creatine can be bought over-the-counter as a dietary supplement, and this is especially good news for people who do not eat any form of animal flesh.
Once hailed as a great supplement for people who participate in sports and the general health, most people took to creatine with so much psyche.
This of course prompted a lot of research. For around 25 years, researchers have pored over study after study on the creatine pros and cons.
After all, anything that can be suggested for athletes to use has to be subjected to thorough scrutiny, because that is someone’s profession on the line.
But even away from that, something as widely recommended as creatine has to check all safety boxes before it can be passed as safe for general consumptions.
The creatine pros and cons in this article have been informed by these studies.
INCREASE MUSCLE STRENGTH
Adding the creatine supplement to your diet or workout routine will give you an extra energy boost. This way, you can exercise for much longer and hit your training goals.
The energy boost and the extra time you spend working out may increase the size of your muscles and consequently, your strength and power. If you suffer muscle fatigue, that is something creatine can handle, that is according to this study that also suggests that it could help with muscle recovery.
FIGHTS MUSCLE LOSS
People lose a great deal of muscle mass as they age. The bones also become brittle and susceptible to breaking. This is a very natural part of aging. But just because it is natural does not mean it is pleasant.
Most of this results into physical disability and poor quality of life.
For this reason, creatine is one of the supplements that could be considered for people who are aging, and if they have the capacity, they should even combine it with weight-lifting.
There is actual evidence that point to the capacity of seniors to gain muscle worse when they add creatine to their diet.
In this study, the participants took creatine supplements and paired it with resistance training 2–3 times per week for 7–52 weeks.
At the end of the slotted study period, the participants gained 3 pounds (1.4 kg) more lean muscle mass as compared to those who only weight trained
IMPROVES BRAIN FUNCTION
The brain is one of the most important organs in the body and if there is a way you can keep it in good working condition for as long as you can, many people would jump on that chance.
Apparently, creatine supplements is one of the ways you can improve the brain function. While how it does this is not exactly clear and well-defined, researchers pre-empt that it might be because creatine increases the amount of oxygen and energy that gets to the brain.
Having seen the creatine pros, it is only fair to see what the downsides are After all, this article was about creatine pros and cons
The biggest complaint among people who take creatine is that it causes bloating. This mainly occurs in the initial phases of introducing your body to creatine.
Our bodies sometimes hit it off with new substances and there are no problems. Sometimes, they react anywhere between mildly to violently to new substances, and this is no different with creatine.
While some people experience little to no discomfort, other people may not only experience bloating, but they may also get diarrhea and stomach upset.
When you first start using creatine, it may pull water into your muscles thus causing an artificial weight gain and bloating. However, this goes away after sometime.
The best way to deal with this is to not take huge doses of creatine at once. 20-25 grams for a period of 7 days should be just fine.
IS CREATINE BAD FOR YOUR KIDNEYS
While this has been the main criticism for creatine, it has no reliable scientific backing. As we mentioned earlier, creatine is one of the supplements that has been rigorously researched, as has been found to be safe to the extent that it is recommended for athletes. There is no cause for alarm if you want to start using this supplement.
CONCLUSION ON CREATINE PROS AND CONS
One thing becomes clear when looking into creatine pros and cons – it is safe and there isn’t much to worry about if you want to start using it. Still, you may want to talk to your physician before you start taking the supplements.
It is even more important to do this if you suffer from pre-existing conditions because then the doctor will be able to tell you how your medicine interacts with creatine.
Contrary to popular belief, creatine has no dire consequences to your kidney and if it does, studies haven’t picked it up yet.