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Home :: Creatine

Creatine Supplement Information - Health Benefits And It's Side Effects - Creatine Monohydrate

Creatine (creatine monohydrate) is a compound produced by metabolic processes in the body. When muscles are in use, the compound adenosine triphosphate (ATP) is broken down into two other compounds-adenosine diphosphate (ADP) and inorganic phosphate. This process produces the body's cellular energy, which, among other things, powers the muscles. Each such burst of energy is very fleeting. However, with the addition of creatine, ADP can be transformed back to ATP, the source of cellular energy. Taken as a supplement, creatine can increase both endurance and strength, making possible extended workout time. Longer workouts in turn can result in increased lean muscle mass.

Creatine is particularly popular with athletes. The use of creatine for muscle-depleting illnesses and the natural wasting of muscles that comes with age is also being studied. Creatine should be used in combination with a balanced, nutritionally complete diet. You should not take it with fruit juices, as this combination results in the production of creatinine, which is difficult for the kidneys to process. Never exceed the recommended dose.

Health benefits of creatine

  • Greatest benefits of creatine supplement use occur in those who wish to put on muscle mass and increase strength.
  • Creatine supplement may be helpful in certain muscular dystrophies (facioscapulohumeral dystrophy, Becker dystrophy, Duchenne dystrophy, sarcoglycan-deficient limb girdle muscular dystrophy).
  • Vegetarians who supplement with creatine may experience significant improvements.
  • Recent studies suggest creatine may have therapeutic applications in aging populations for wasting syndromes, muscle atrophy, fatigue, gyrate atrophy, Parkinson's disease, Huntington's disease and other brain pathologies.

Dosage information

It is now recommended that two to three gram intakes four times a day for 10 days will lead to less being eliminated in the urine, or a regime of three gram twice a day for 20 days may he equally beneficial. After such 'loading' intakes a maintenance dose of perhaps only two gram per day is needed. For best effects creatine should not be taken all year round and periods of no supplementation should be included in the annual cycle. To bring about a rapid elevation in the muscle creatine content, supplementation is best taken either before or after training itself. At other times of the day creatine should be co-ingested with a source of carbohydrate which is effective in elevating blood insulin levels, e.g. a Mars bar.

Creatine can be taken with practically any fluid, preference is fruit or vegetable juices since they contain many vitamins and phytonutrients.

Side effects of creatine

The best part about creatine that it has no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

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