Download Creatine Side Effects - Summary

Creatine…
How does Creatine stimulate muscle growth?
Although creatine’s role in the energy production process is its most notable trait, there is evidence that creatine
can stimulate muscle growth. It does this in a couple of different ways. By allowing you to perform more work as a
result of additional energy, increased protein synthesis is stimulated. Secondly, when an abundance of creatine
phosphate is stored n the muscle, the muscle will hold more water in its cells and become what is known as
“volumized” or “super-hydrated.” The more volumized a muscle is, it will promote the synthesis of protein as well
as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased
level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle
growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair
themselves quicker.
What are the benefits of Creatine for women?
So far we have seen how creatine can enrich the physical well-being of the general athlete and the elderly, but we
have not discussed its benefits for the female population in particular. Of course, creatine will help boost energy
levels in the female athlete the same as it does with their male counterparts. However,by aiding the production of
muscle mass, creatine will help female athletes add the muscle they need to improve their performance.Women
generally have a more difficult time trying to gain muscle size and strength than men do. Creatine will help
women see results in strength much quicker. It is a well documented fact that carrying more muscle causes the
body to burn more calories…even during rest. Women that use creatine and add some additional muscle to their
frame will burn more calories and body fat throughout the day.
What is Creatine and where is it found?
Unlike most supplements that athletes use, creatine is neither a vitamin, mineral, herb nor hormone. It is a
naturally occurring amino acid that is found in our body that has the chemical name methyl guanidine-acetic acid
(see Figure 1 below). As most of you are already aware, amino acids are the building blocks of proteins. The
majority of creatine (about 95%) is located in the skeletal muscle system, and the remaining 5% is in the brain,
heart and testes. We acquire most of the creatine in our system by consuming meats and fish as well as dairy
products, egg whites, nuts and seeds. Although the human body has a way of storing very high amounts of
creatine to enhance recovery and muscle power, it is quite challenging to consume enough food to provide the
same amount of creatine that using supplements will. In the event that you do not consume enough creatine to
suit your body’s requirements, your body can synthesize it from the amino acids arginine, glycine and methionine.
This manufacturing process takes place in the kidneys, liver and pancreas.
What purpose does Creatine serve exactly?
Now that you know what creatine is and how your body manufactures it, let’s study the purpose it
serves…especially to athletes. Creatine’s main benefit is its ability to aid in the production of energy. When ATP
(adenosine triphosphate) loses one of its phosphate molecules and becomes ADP (adenosine diphosphate), it
must be converted back to ATP in order for the molecule to be able to produce energy again. The creatine in our
body is mostly stored as creatine phosphate (known as phosphocreatine), and it will donate its phosphate to the
ADP which renews the ATP molecule and it can now produce energy.
Creatine…
Creatine Side Effects
Are there any dangers of creatine you need to be aware of?
Many athletes wonder if there are creatine side effects that they should be concerned with, and if there are any
dangers of creatine usage on a regular basis.
Since it is such a popular sports supplement, there have been more tests performed on creatine than any other
performance enhancer on the market. Fortunately, most of these studies have shown that the side effects of
creatine are minimal, and should not be a cause of major concern.
However, as with most health supplements you will probably experience creatine side effects if you do not adhere
to recommended dosages. This is where the possible dangers of creatine lie, as your body will have to work extra
hard to excrete the unused creatine, putting unnecessary stress on your liver and kidneys.
Not all people will have the same reactions to creatine - each person's body is unique, and will respond to any
chemical introduced to the body in a unique way. Some people will experience creatine side effects such as
stomach aches, cramping of the muscles, diarrhea and dehydration.
You may experience bloating or gas as a side effect of creatine, but as with the other possible reactions, it is
usually short-lived and will dissipate after you stop taking the supplement.
Are there any long term creatine side effects?
As is the case with most sports supplements as well as most pharmaceutical drugs, the long term dangers of
creatine are unknown, and there have been few if any real studies as to lasting effects on the body.
There were two nine-month studies presented in 1999 by the Southwest American College of Sports Medicine
that showed that at 5 grams of creatine daily athletes did not suffer creatine side effects to their liver, kidney or
muscles.
Creatine Side Effects - Summary
Judging from the numerous clinical studies performed as well as our experience and that of our visitors, the side
effects of creatine appear to be relatively insignificant, short-lived, and similar to those of many other
supplements and medications.
To avoid possible dangers of creatine, make sure you stick with recommended dosages, and always consult with
your physician before you begin supplementation to make sure it won't interact with any medications or other
supplements you may be taking.
If you'd like to share your experiences with us, or any creatine side effects you have experienced, let us know and
we'll share your stories.