Creatine monohydrate is bound to enhance endurance, lean body mass, and help muscles get faster through workouts. This physical enhancement can allow the athlete to accomplish speed and energy explosions, particularly in short periods of heavy exercise such as weight training or sprinting.
Creatine is present in the body as a compound. It can mainly be present in muscles but the brain as well. It is also available in foods like red meat and seafood. In the laboratory, creatine may also be generated. Creatine monohydrate is most widely used in professionals and elderly people to enhance exercise efficiency. There is evidence which supports the use of creatine to enhance young healthy people’s performance in sports during a short sprinting exercise. Creatine is thus also used for improving muscular strength and sports performance as a dietary supplement.
People consuming vegetarian diets with significantly lower creatinine levels may have to start taking creatine supplements to meet their minimum creatine requirements. Whereas, people taking a non-vegetarian may get all the creatine required by the body without any additional supplement. Skeletal muscle can only have some creatine; adding more will not increase amounts. In general, this “saturation point” happens within the first few days after taking a “loading dose.”
Creatine monohydrate uses
1. Great for athletes
Creatine monohydrate appears to lead to progress in athletes, rowing, jumping height and soccer. However, creatine has a different influence on sprinting, skipping, cycling or swimming. The alternative explanations could include the small size of the samples, variations in the amounts of creatine and variations in the test for output measurement. In tennis players, Creatine does not appear to boost efficiency. According to a study it was found that creatine:
- Improves the effectiveness of strength and body mass resistance training
- Improves high-intensity sporadic pace training
- Improves endurance performance of more than 150 seconds of aerobic exercise
- can improve strength, control, weight, daily living and neurological performance
- Athletes who perform anaerobic exercise tend to be improved but not from aerobics.
- It seems useful in fast, vigorous, irregular exercises, but not necessarily in other exercises.
2. Creatine metabolism disorders
Some people have a disease that prohibits the production of creatine in their body. This may result in low creatine levels in the brain. Low creatine levels in the brain may result in lower mental capacity, seizures, autisms, and motion problems. Consuming creatine for up to 3 years will raise the amount of creatine in the brain in children and small adults with a creatine development condition called the GAMT deficiency. It can enhance motion and reduce convulsions. Yet mental capacity does not change.
There is a great deal of research on the potential of creatine to boost muscle mass. However, experiments of this study indicate that creatine occurs in both adults and children to modestly increase the strength and muscle strength of their body.
- Repairing damage
Studies indicate that supplements of creatine can work to minimize damage to the muscles and improve the healing process after an athlete is injured. After an intense resistance training session, creatine can also have an antioxidant effect, and may also help relieve stress. It can play a role in brain and other injuries recovery.
- Muscular dystrophy and creatine
The strength of persons with muscular dystrophy can be strengthened by Creatine. An analysis of 14 studies in 2013 showed a gain in muscle strength of 8.5% relative to those who didn’t take the supplement among those suffering from muscle dystrophy who had obtained creatine. Creatine can be increased daily for 8 to 16 weeks in persons with muscular dystrophy and reduced fatigue, but not every study has reported the same outcomes.
- Cognitive ability
Studies indicate in 2003 that creatine could improve mental performance. 45 respondents performed better on working memory and aptitude tests after taking 5-g supplements for 6 weeks per day, particularly on time pressure, than other persons who had a placebo. A 2007 study revealed that creatine monohydrate supplements cognition helps elderly people. A five-g supplement was taken four times a day for a week before some numbers were carried out, and spatial experiments were performed. Those taking the supplement fared better than those taking a placebo alone.
Creatine monohydrate benefits
The key advantage of creatine in resistant work is increased strength and power performance. Creatine is well studied for this reason and the results are quite surprising for an addition. Creatine can raise lean mass modestly when used in combination with a strength workout. In several studies, the findings are fairly mixed but generally indicate a slight improvement in efficiency, it was also tested for anaerobic running ability.
Creatine monohydrate is much less studied for mental function than physical performance, but in some cases, it can have certain advantages. Different scenarios such as stressful mental activity, the privation of sleep and traumatic brain injuries were shown to minimize mental exhaustion. Creatine can enhance memory but it can only be increased for those with lower average levels of creatine such as vegetarians and elderly people. More research and other cognitive measures are required in these areas before creatine can be considered successful.
Creatine monohydrate side effects
It may be safe at high doses, but these effects have not been demonstrated, and the liver, kidneys, and heart may be affected.
Creatine monohydrate should be avoided for people with kidney disease, and caution is recommended for those with diabetes and anyone who supplements blood sugar. Further, there is no study which indicates that creatine is safe during pregnancy or breastfeeding and therefore, it must be avoided.
However, creatine has not been proven to be beneficial for all sorts of sports activities, nor individuals with biologically significant concentrations of creatine or already high-performing athletes. While it can be beneficial for certain medical conditions or individual athletes, one must evaluate if they are useful for them or not. Never use long-term creatine supplements. Like any addiction, it is best to opt for mild use and to speak to a doctor first. Try to derive your nutritional needs from natural food and vegetables, these are a better source than supplements.