Creatine is a supplement or a chemical which is found in our body. It is not a steroid but is naturally found in muscle and in red meat(beef), and seafood(fish) With the help of creatine the water level of the body is increased which results in lifting heavy weights. It provides oxygen to the body cells through which the weight is lifted. But it requires a plenty amount of water as it draws the body water level.
It is commonly used to improve exercise and daily performance and it also increases muscle mass. It is the combination of amino acids produced by the liver, kidney, and pancreas. An average human body contains between 3.5 and 4 grams of creatine per kilogram of muscle. The amount of creatine to be taken is 5 gm/150 pound person a day. However, it is capable of storing up to 5 grams per kilogram. One should drink 8-9 liters of water daily if using creatine to avoid dehydration.
Benefits of creatine
1. Athletic performance
A research shows up that people who use creatine orally get physically stronger. Research suggests that creatine provides some benefit in improving performance in high-intensity and short-duration activities such as weight lifting and sprinting. Creatine increases production of ATP(Adenosine triphosphate).
2. Increased muscle mass
Studies show that creatine is helpful in building muscle mass. It may do this because creatine which is already or naturally present in muscle attracts water. Creatine usage causes an increase in the water content of muscles, making them larger, bigger and increase in the size of the muscle fibers.
Effects of creatine
- Creatine is harmful when it is taken in high doses, as it may affect your kidney and liver directly.
- If you are consuming creatine then you must not workout in hot temperature, as it will cause dehydration.
- Therefore, creatine could cause hair loss by increasing DHT levels in the body.
- There is concern that creatine might cause irregular heartbeat in some people.
- It might cause a skin condition called pigmented purpuric dermatosis in some people.
Possible side effects of creatine :
- Stomach cramps
- Muscle cramping
Creatine has got benefits and also side effects if not consumed accordingly. Therefore you must consume properly with the number of servings per day that is 5 grams. As it will provide you better and greater results.