Creatine Energy Pills
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Creatine is a chemical that is found in the body. It is found mostly in muscles but also in the brain. It is also found in foods such as red meat and seafood. Creatine can also be made in the laboratory.
Creatine Pills are most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activities such as sprinting. Because of this, creatine is often used as a dietary supplement to improve muscle strength and athletic performance. In the U.S., a majority of sports nutrition supplements, which total $2.7 billion in annual sales, contain creatine.
Creatine Pills use is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports.
In addition to improving athletic performance and muscle strength, creatine is taken by mouth for creatine deficiency syndromes that affect the brain, aging, bone density, chronic obstructive pulmonary disease (COPD), congestive heart failure (CHF), depression, diabetes, exercise tolerance, fibromyalgia, Huntington’s disease, the disease that cause inflammation in the muscles (idiopathic inflammatory myopathies), Parkinson’s disease, diseases of the muscles and nerves, multiple sclerosis, muscle atrophy, muscle cramps, breathing problems in infants while sleeping, head trauma, Rett syndrome, an eye disease called gyrate atrophy, inherited disorders that affect the senses and movement, schizophrenia, muscle breakdown in the spine, and recovery from surgery. It is also taken by mouth to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), osteoarthritis, rheumatoid arthritis, McArdle’s disease, and various muscular dystrophies.
People apply creatine to the skin for aging skin.
What are the benefits of taking creatine pills?
According to the U.S. National Library of Medicine’s MedlinePlus, creatine is rated as “possibly effective” when it comes to improving muscle strength.
“There is a lot of mixed research on creatine’s ability to improve muscle strength,” the government website says. “However, analyses of this research show that creatine seems to modestly improve upper body strength and lower body strength in both younger and older adults.” Creatine has also been shown to improve athletes’ performance in rowing, soccer, and jumping height.
Although some research has pointed to creatine’s efficacy for high-intensity, explosive exercises like sprinting, the overall results have been mixed.
Will creatine make me gain weight?
One thing is almost certain: If you take creatine, you’ll gain weight.
“Creatine is a quick way to add muscle, but not without some water weight, too,” Carolyn Brown, R.D., a nutrition counselor at Foodtrainers, previously told MensHealth.com. “Most people gain between two and four pounds of water retention in the first week.”
But that water weight is good, Roussell points out: “Creatine’s going to pull more water into your muscles, making your muscles bigger and fuller.”
After that initial retention, subsequent gains are due to the increase in the workload you can handle, according to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England.
Some guys think that if they take creatine and don’t work out, they’ll put on fat — but Roussell says it isn’t true.
“Creatine contains no calories, and has no impact on your fat metabolism,” he explains. “So taking creatine and not working out is just going to lead to nothing.”
What foods are high in creatine?
Just as our bodies produce creatine, the chemical is also found naturally in various foods.
“Creatine isn’t just found in supplements,” Brown said. “It’s actually found in beef, pork, and salmon.”
Try these recipes for creatine-rich meals:
A steak dinner in one pan
7-ingredient pork chop
Barbecued lemon pepper salmon filet
Will creatine mess with my kidneys?
Researchers are constantly studying creatine for its effectiveness and safety. That’s why many trainers and health experts support the use of creatine: Studies indicate it’s safe.
“Creatine is one of the most-researched sports supplements out there,” Kerksick says. “And there’s no published literature to suggest it’s unsafe.”
There have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. But the keyword is anecdotal.
“I’m not saying people don’t experience cramps, but I don’t believe it can be very common,” Greenhaff says. “If there were any major adverse side effects, we would have seen them by now.”
Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. “Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems,” he says.
To be safe, he recommends using creatine only if you are healthy and have no kidney problems. That’s because your kidneys excrete creatinine, a breakdown product of creatine.
So there’s no downside to taking creatine?
Not so fast. If you can get big without it, there’s no reason to use creatine.
“I wouldn’t recommend doing anything that would show minimal improvement and possible risk,” says Jim King, M.D., president of the American Academy of Family Physicians. “Weigh the negatives and the benefits before you try it.”
Kids under age 18 should avoid creatine, King says. “Children are still in a growing phase, and we’re not sure what impact creatine may have on muscles and bones as they grow,” he says. “I feel very strongly that middle and even high schoolers shouldn’t use it.”
Will creatine transform me?
Here’s one thing all the experts can agree on: It’s impossible to say.
Creatine has different effects on every individual. Some people just don’t respond to creatine — it’s a genetic thing.
You should know in about a week. If your training volume increases, it’s working for you. If not, you’re probably a nonresponder, and taking the powder isn’t going to help you.
Diet is important. Since certain meats and seafood have high levels of creatine, vegetarians — i.e., people who don’t eat those creatine-rich foods on the reg — usually see greater response. Those whose diets are highly carnivorous may see less change.
Of course, a healthy diet is a key to anyone’s muscle-building plan. “If your diet is junk, there’s no point in adding creatine,” Kerksick says. “It’s better to eat good sources of carbohydrates and lean protein.”
In the end, creatine alone will not make you a bigger man.
“Only when combined with exercise does it improve the quality of training,” Greenhaff says. “You still have to do the work.”