Creatine is a supplement that many athletes take to improve their performance. It’s also commonly used by people who are trying to build muscle mass. Most young individuals will use it in fitness and bodybuilding for years. It is said to improve performance and reduce fatigue during workouts. But, are there any side effects? We will explore the benefits and risks of creatine supplementation, so you can decide for yourself whether or not it’s right for you.
Benefits of Creatine supplement
Reduces Fatigue – Creatine supplements reduce the fatigue that athletes feel during workouts. This is especially beneficial for those who are trying to build muscle mass or gain strength through weight training. It also helps with aerobic activities like running and cycling.
Increases Strength – Creatine supplementation can increase your performance in high-intensity exercises, such as lifting weights or sprinting (however, it’s not great for endurance).
May Improve Energy Levels – Creatine can improve energy levels in certain people. It may decrease the feeling of fatigue while exercising and boost feelings of well-being after workouts. This is especially beneficial if you are also suffering from other conditions like depression or mood disorders.
Increases Muscle Growth – Creatine can help you gain more muscle mass, especially if combined with a healthy diet and resistance training. The growth is primarily facilitated by rising water content and is most notable in, muscles that are under a lot of stress.
It also facilitates the growth of fiber-type (I, IIa, and IIx) which are the types that help with strength.
Helps in dealing with Parkinson’s disease – Parkinson’s disease is a condition that affects the brain and nervous system, causing tremors or difficulty with movement. This debilitating disease can be difficult to manage for some people, but new research has shown promising results when it comes to creatine supplementation. Creatine is an amino acid found in meat and fish; this study found that taking 2 grams of creatine three times per day resulted in improved symptoms after 1 month. The supplement helps in improving the mobility of people who suffer from Parkinson’s disease.
Lowers the sugar levels of blood and aid in resisting diabetes – Creatine also seems to have a beneficial effect on glucose metabolism.
It can reduce blood sugar levels in people with type-II diabetes and has been shown to preserve insulin sensitivity when combined with exercise, which is especially useful if you are experiencing losses due to your condition.
Enhances proper functioning of the brain – Creatine has been shown to have a protective effect on the brain by improving memory retention and cognition. It also helps in treating cognitive disorders like Alzheimer’s disease, epilepsy, depression, schizophrenia, or post-traumatic stress disorder (PTSD).
Risks of Creatine Supplement
Can lead to kidney damage – People with kidney disease should not take creatine supplements because it can cause damage to the kidneys. It may also increase your risk of developing kidney stones, especially if you are dehydrated or have a high-protein diet. You need adequate hydration while taking this supplement and must drink plenty of water throughout the day. Can lead to dehydration – Creatine increases water retention in the body, resulting in increased hydration. However, it can lead to dehydration if you do not drink enough high-quality water throughout the day.
Make sure that you are drinking at least 64 ounces of quality H20 every single day while taking creatine supplements; otherwise, this could cause severe health complications like kidney or heart failure. May result in weight gain – Creatine may cause a temporary increase in body weight when it is initially introduced into the system, but long-term use does not seem to have any associated side effects with regards to weight. However, it can also be a signal of something else going wrong because of the sudden increase in weight. Consult your physician if you are taking creatine supplements and have noticed a significant increase in body weight. They can help determine whether or not there might be something else going on that could require additional treatment.
Liver Issues – Some athletes using creatine may suffer from liver problems. However, this is rare and usually only occurs in those who take very high doses or have a pre-existing medical condition such as liver disease. If you have a liver condition, consult your doctor before using creatine as it may worsen the condition or cause additional problems.
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