My opinion on creatine
Information about CREATINE
1) Gains in muscle mass, strength, and functional performance in older adults.
2) Creatine does not affect kidney function on high-protein diets.
3) Healthy individuals should not exceed 5 g/day, as there is insufficient evidence to guarantee safety above this dose.
4) The serving should be individualized.
5) Creatine combined with physical exercise improves glycemic control in people with diabetes.
6) Caffeine does not cancel out creatine’s effect. However, taking them together may cause intestinal discomfort.
Is it safe?
Creatine is a safe and effective supplement.
Is creatine worth it?
As a health and performance supplement, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most researched supplements on the market.
It is a derivative of the amino acids arginine, glycine, and methionine. We naturally produce about 1–2 g/day in our kidneys, liver, and pancreas.
It can also be obtained by consuming red meat, salmon, and supplements (creatine monohydrate).
About 90–95% of the creatine we absorb goes to our muscles. The supplement is made up of creatinine and is excreted in the urine at a rate of about 2 g/day, depending on intake and activity levels.
Our muscles rely on a substance called adenosine triphosphate (ATP), a byproduct of our phosphagen energy system, to effectively perform short, rapid bursts of energy, such as sprints, ballistic movements, Olympic lifts, heavy squats, etc. A direct effect on ATP production in our muscles can help make more ATP available, thereby improving performance in short, intense exercises and efforts.
One of its main functions as a supplement is to increase muscle size and strength. In fact, it has been shown to be the most effective supplement on the market for this purpose.
Initial gains are seen as additional water is drawn into the muscle cells. Over time, prolonged supplementation activates specific pathways that help improve muscle tissue growth, strength, and performance.
