Anybody who spends time in the gym lifting weights or is out on a grass field training for vigorous sports will probably have heard of the supplement known as creatine, short for creatine monohydrate. Creatine is a supplement taken by an individual to boost their physical performance in an anaerobic environment, such as lifting a heavy barbell off the ground or doing 100-meter sprints for a combine.
However, there has been confusion about the safety and efficacy of taking creatine. This confusion is often apparent in the supplement industry because many dietary/nutrition products often lack the evidence-based research and clinical trials that pharmaceutical drugs must go through. As a result, the fitness community has come to label many of these supplements mockingly under the term “bro-science,” which categorizes anecdotal experiences and pseudoscience in order to justify certain products such as the controversial gingko biloba to be sold to uninformed individuals belonging to this athletic subculture.
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Creatine is naturally found in red meats and seafood and, when consumed, is naturally metabolized by the body and stored in myosin cells until it is used during physical activity. Creatine monohydrate warrants its performance benefits from its ability to phosphorylate and recreate ATP energy molecules from ADP (ATP is Adenosine Triphosphate, while ADP is Adenosine Diphosphate). Essentially, creatine helps regenerate energy more quickly in muscle tissue (where phosphorylated creatine is stored), allowing for greater strength, endurance, and muscle recovery when taken in correct dosages. Creatine, unlike many other supplements, has been heavily researched and studied by a multitude of labs, and its efficacy has been shown in both statistics and anecdotal evidence. According to research from Baylor University’s Department of Health, Human Performance and Recreation, short-term creatine supplementation (20 grams/day for one week) can improve the physical performance of athletes by 5-15% in speed, strength, and explosive movement.
As with any supplement, however, there are some side effects that come with creatine use. Because creatine tends to retain water in the muscle cells, users may notice slight weight gain, which may affect athletes competing in sports that categorize in weight classes such as mixed martial arts or Olympic weightlifting. Even with this water retention, when taking this supplement, it is vital to stay hydrated throughout a training session in order to prevent fatigue and injury. Furthermore, overdosing may cause kidney and renal problems, but this side effect has been heavily disputed, with contradicting research holding different parameters and yielding different outcomes.
To be clear, when creatine is taken in proper amounts and with adequate hydration, most athletes should be able to yield boosts in muscular and cardiovascular performance. Other side effects often result from extraneous factors that are prevalent in certain demographics or on a case-by-case basis. That being said, it is still important that consumers know the efficacy of taking supplements, not just creatine, in order to maximize their workouts and improve their lifestyle overall.
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