Should you take creatine?
Creatine is a supplement that helps in building muscle mass. This supplement helps accelerating the muscle gain through daily cardio and strength training exercises. Although this product is a popular body building supplement, users should limit the intake of such supplement if they are on a diet.
For those unaware of such supplement, it is a nitrogenous organic acid that naturally helps human body to build muscles. Creatine is simply a back-up generator of our body. When human body cannot keep up the energy demand, it needs another source of phosphates. This is when your body needs external creatine supplements.
These supplements promote protein synthesis in human body. Hence, they help supplying energy source to our body indirectly.
Creatine is also abundantly found in certain protein rich food like fish, red meat, and lean meat. An ounce of pork, beef, and tuna contains adequate amounts of protein that in turn gets broken down inside our body to form creatinine, which is a byproduct. After getting stored in muscles, excess of product is eliminated from our body through kidney.
While on a diet, one should limit his or her creatine supplement intake. As your body is on a diet, it takes time to get used to the new food routine. An average of 1g of creatine is safe to include in your daily diet. If your diet is rich with protein food, then you don’t really need any external supplement for creatine. However, if your daily routine includes intense workout, then you may need to include a creatine supplement in your diet. Fitness trainers and dieticians suggest taking this supplement on a regular basis just after your intense workout session. As your body tends to lose water after every workout, creatine replenish water and helps muscles to regain water. This, in turn, prevents muscle cramp and fatigue.
Creatine supplement is safe for all adults. However, those who train regularly with weights and engage in intense sports, outdoor activities, and other high-intensity exercises, creatine can be taken regularly for better benefits. Those who involve in high-intensity movements due to work or exercises can also consider taking this supplement. Creatine is thus a very popular supplement among bodybuilders and athletes as it has the ability to enhance muscle hydrotherapy. This certainly helps many athletes and bodybuilders to avoid severe muscle fatigue and cramp after everyday exercise.
To get the maximum benefits from this supplement, one should consider taking simple carbohydrates on a daily diet. As carbohydrates helps in increasing the production of insulin, the stimulation of creatine transporters in the body gets affected. Exercising surely helps our body to absorb and use creatine, which in turn helps in increasing muscle mass over a course of time.
Several studies and clinical trials are conducted to check whether this supplement is safe or not. After many such tests and clinical trials, it has been proven that the product is safe to use. It seems those using creatine for a long time suffer less dehydration, heat related disorders, gastrointestinal disturbances, and muscle cramping.