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creatine Supplementation is booming among those looking for greater muscle size and performance.
Although creatine is certainly not a new discovery, with research dating back to the 1830s, its popularity and sales have continued to grow, and the benefits have expanded beyond body builders and athletes to clinical applications and muscle performance.
Today, creatine stands as one of the most researched supplementsAnd new findings continue to support its use for consistent and measurable results. bodybuildingFitness and overall health.
While creatine is naturally found in foods like red meat and seafood, and is also produced naturally in the body, supplements have increased in popularity, especially among young men.
This increase in popularity is largely due to the desire of young men to increase muscle size and muscle strength. Several meta-analyses have looked at the effects of creatine supplementation during resistance training on muscle properties, and support its use and effectiveness when combined with resistance training.
Simply put, creatine can help maintain energy levels, especially during short-term, high-intensity workouts. Exercise Like weight training.
Role of creatine in the body
From a physiological standpoint, once in the body, the majority of creatine is stored in the muscles as phosphocreatine (PCr). In this form, it may help maintain energy levels through the maintenance of adenosine triphosphate (ATP), which is the body’s primary energy currency.
Because creatine supplementation increases intramuscular levels of creatine, it can enable resistance training at higher intensities and for longer periods, achieving greater gains in the gym.
Although creatine’s effects on muscle performance may be more well-known, this does not paint the full picture.
Research is revealing the positive effects of creatine outside of the muscular system, showing positive effects on storage and metabolism Glucose, blood-flow dynamics, anti-inflammatory effects and positive benefits for cognition and brain function, to name a few.
Dosage and Safety
From a research perspective, dosage recommendations for men can vary, but typically either five grams of creatine daily, or a customized dosage based on bodyweight (0.1 grams per kilogram per day) has been shown to be well tolerated and effective in enhancing muscle performance.
From a food intake perspective, to consume approximately five grams of creatine in the diet, a person would need to consume approximately 1.15 kilograms of beef, or approximately one kilogram of pork, for example. This means that even a diet that is high in creatine-rich foods may not be enough to maximize its benefits.
The high-calorie content of eating enough of these foods to reach target creatine intake makes the supplement a practical and attractive option, both for ease of consumption and calorie considerations.
Additionally, from a cost perspective, at approximately $0.50 per serving, it is an easy and cost-effective strategy to reach creatine intake goals. New forms of creatine are being released all the time (capsules, gummies, and flavored powders), making it easier to maintain intake.
Regarding the safety of creatine supplementation, a position stand paper by the International Society of Sports Nutrition concluded that creatine supplementation does not cause more adverse effects in healthy individuals than placebo, even with high doses.
That being said, creatine is not immune to its share of negative claims. Realistically, creatine may have some whispers of undesirable side effects; However, looking at the common myths and misconceptions of creatine (including concerns about water retention, hair loss, and dehydration) has largely removed many of the fears.
Resistance training is key
It is important to note that while creatine consumption on its own may still show some positive effects, it is largely creatine consumption in combination with resistance training that leads to benefits.
Resistance training can increase measures of muscle growth and performance (muscle strength, muscle power and muscular endurance) and it is the combination of creatine with resistance training that will maximize its effects. Resistance training is therefore a paramount component to the positive effects of creatine.
Of course, creatine is not an essential nutrient. With a well-designed personal resistance training program focused on consuming high-quality and nutrient-rich foods, adequate high-quality sleep, and proper stress management, individuals can see improvements in muscle growth and muscle performance without the need to supplement creatine.
A healthy lifestyle is the foundation of well-being, including laying the groundwork for effectively building muscle.
Creatine supplements have made their way into the hands of those who want the secret to greater muscle size and performance. It is well-researched and widely accepted, and it continues to grow in popularity due to its positive effects when paired with a solid resistance training program, its safe risk profile when consumed at evidence-based doses, and its low cost.
While creatine supplementation is not necessary, it can be a practical, affordable, and effective option for those looking for muscle growth benefits and beyond.
Scott Mills is a PhD candidate in Kinesiology and Health Studies at the University of Regina.
This article is republished from The Conversation under a Creative Commons license. read the original article,