What You Need to Know about Creatine!
Author: Anders JP Eskilsson
Background
In the recent decades, creatine is one of the performance enhancer that has clearly stood strong in competition among a large variety of coming and going supplements. Creatine was introduced into the supplement market in the early 90s and became quickly popular among different types of athletes. It has always been a very popular supplement which the most of the athletes have given 
The most common usage of the supplement is found in ‘anaerobic’ activities, which require more physical ‘explosive power’ for example, in sports like; javelin, 100 meters sprint and the 110 meter hurdles. It can also be used to advantage in power lifting, bodybuilding and basic weight training. The contribution shows not really on some increasing performance when it comes to ‘aerobic’ exercise such as marathon, swimming or tennis – in other words sport where more sustainable energy required [1] The compound is produced in small amounts in the liver (about 1 gram per day) it also occurs as a natural source of both meat and fish. But even here, in small amounts – so it needed large portions to have any effect at all. The primary effects of usage increase muscle strength; where users can increase strength by up to 12% [2]. Further, the usage can also provide better pump in the muscles during weight training and does also show faster muscle repair through nitrogen exchange in the cells, thus helping to speed recovery after heavy exercises. It is not uncommon for a user sees weight increases relatively quickly in weight everywhere from (2-20 lbs) – it all depends on how much the people use and how the body genetically responds and it is all connected to the fluid accumulation that occurs inside muscle tissue while using the supplement.
The primary effects of usage are increased muscle strength; where users can increase strength by up to 12% [2]. Further, the usage can also provide better pump in the muscles during weight training and does also show faster muscle repair through nitrogen exchange in the cells, thus helping to speed recovery after heavy exercises.
It is not uncommon for a user sees weight increases relatively quickly in weight everywhere from (2-20 lbs) – it all depends on how much the person use and how the body genetically responds and it is all connected to the fluid accumulation that occurs inside muscle tissue while using the supplement
How to use creatine
Using correct water dosage is critical with the creatine powder or capsules (otherwise, some headaches can occur). Furthermore, some prefer to take creatine with a meal – others like to combine fast acting carbohydrates, such as maltodextrin also is used with faster carbohydrates, it generates a greater insulin response in the bloodstream. Conclusively it makes it easier for the muscles to use the substance efficiently.
Are there any health risks by using Creatine?
Independent scientific research has contributed that there are no clinically serious adverse effects from the use of creatine. The tests conducted did not indicate any renal impairment both during and after the period it was used. Exceeding the overall dosage is still not recommended in addition the excessive consumption of creatine can lead to more probable side effects such as nausea, stomach pain muscle cramps and weight gain. [3], [4], [5]
Final words
For novice athletes or individual that train in anaerobic sports elite athletes have contributed that they’ve befitted from creatine use. Signs of strength and muscle growth are no uncommon. Creatine can be the perfect key to breach your plato in training by increasing the development of muscle and strength.
[1]. Bird PS et al. creatine supplementation and exercise / performance: a brief review Accepted: 29 October 2003 / Published (online): 01 December 2003 123-132-127
[2] http://www.ncbi.nlm.nih.gov/pubmed/14636102
[3]. Greenwood M, et al. Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem. 2003 (1-2) 2003 Feb:8-83
[4]. Groeneveld GJ, et al. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. Int J Sports Med. 2005 Maj:13-307
[5]. Lopez RM, et al. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train. 2009 Mars-April : 23-215
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