Creatine was not employed for over 150 years after its identification as an amino acid. Creatine, which naturally occurs in our liver, pancreas, and kidneys, is stored in muscle. Studies indicate it is helpful in short bursts of intense physical exertion. It could be tied to the earlier evolution of the fight-or-flight survival mechanism when an intense burst of energy is needed with either choice.
After the intense scrutiny of Olympic athlete use in the early 1990s, creatine has become widely popular for muscle mass gain and improving mental acuity. The data on the body’s process involving creatine was shared and paved the road for legalized sale in Australia. The explanation is wordy but important.
Creatine and creatine supplements are used to create phosphocreatine. Phosphocreatine extends the production of fuel muscle use; called adenosine triphosphate (ATP). When ATP is burned the by-product is called adenosine diphosphate (ADP). Creatine helps to renew ADT to ATP thereby restocking stored energy. By decreasing protein breakdown, creatine improves anaerobic energy capacity.
Recent research shows use of creatine supplements highly benefits diabetic diets and blood sugar reduction. The industry admits more long-term research is needed. Also, no research has been conducted on youth. The supplements are for use by adults 18 or older. Regular use and exercise improve glycaemic control in type 2 diabetic patients, helping hundreds of millions.
Additional benefits against neurological diseases have been found. Research is ongoing but initial findings show a boost in mental action, knowledge acquisition, and understanding. Could you use any of those? Most research is taking place on the application of creatine to treat depression and anxiety disorders. This is exciting for hundreds of millions of people devastated by the symptoms.
The suggested use for muscle mass growth is to load your system by taking 20 grams for 5-7 days. Divide the 20 grams into four 5-gram servings to be spread throughout your daily meal cycle. Consuming your daily carbohydrates with your creatine helps it transmit where needed. After the initial 5-7 days, reduce your intake to 3-10 grams once a day immediately after the most vigorous physical activity of your day. You can continue daily dosing for up to 16 weeks.
There is good scientific evidence to support the use of creatine. The use of a naturally occurring amino acid in our skeletal muscle can come with some bodily responses. Dehydration, upset stomach, and muscle cramps have been experienced. There is not enough testing for irritation of skin but it could cause irritation and redness in some users. Limited research has also been done on pregnant women, so refrain from use if you are pregnant.
Consult your doctor or dietician before any changes or supplement inclusion into your diet. If you are not using your muscles strenuously, creatine will not help you gain muscle mass. It will only bloat your muscles during use and deflate after discontinuing. Added to a serious fitness program creatine will make gains.
