If you are interested in physically demanding sports like bodybuilding you may have heard of creatine, but what exactly is it? Creatine is an amino acid that is produced naturally in your body and supports the kind of powerful muscle contractions that weight lifting requires, as well as sprinting events. Creatine is stored inside the skeletal muscles until intense and fast physical activity is initiated, then it is used to drive fast-twitch muscle contractions which drive the quick, forceful movements of exercises like weight lifting and sprinting.
People can boost the production of creatine in their diet by ingesting foods high in protein, or they can take a creatine supplement. Any athlete that depends on powerful, fast movements and high mobility, such as basketball, runners, and soccer players can benefit from an increased intake of creatine. The ability of creatine to improve muscle performance makes it very useful to anyone interested in increasing the size and strength of their muscles to improve their athletic performance.
Although it is best known for its use by athletes, creatine has also been recommended for older individuals to help them fight muscle sarcopenia, the loss of muscle and strength that takes place as people age and reduces their engagement in physical activities. Muscle sarcopenia heightens the risk of falls and other common injuries older people typically suffer from. Creatine supplementation can be beneficial to ageing adults trying to maintain the vitality of their muscles.
If you are interested in taking creatine supplements to improve athletic performance, or if you would like to try them to support your daily functions, it is a good idea to follow the ISSN’s (International Society of Sports Nutrition) recommended strategy of dosing. They recommend that all individuals begin by taking five grams of creatine at intervals of four times per day, a daily total of twenty grams, for about one week, which is referred to as the loading stage. This assists people’s bodies in adjusting to the extra creatine from the supplements before they start to experience noticeable physical changes. After that, the ISSN recommends that a daily dose between three to five grams be maintained. Large-framed athletes and men might require five to ten grams of creatine daily to maintain their body’s stores.
Anyone who is considering taking creatine should know ahead of time that like any supplement, there might be some potential side effects, even though they are rare. Some studies have reported that some possible side effects might include an increase in water retention and airway sensitivity, especially in athletes, which raises some questions over whether asthma sufferers should take it or not- further research is needed. It is highly recommended that you consult with your health care provider in advance of beginning a schedule of creatine supplementation for them to more carefully tailor the ISSN’s dosing recommendations to match your specific health needs.
Creatine supplementation has been proven to be of great help to many individuals, older people, and athletes who wish to make improvements to their muscle power!