Creatine Supplement and benefits and risks

creatine-riskCreatine , the muscle enhancer is naturally produced in the human body from amino acids primarily in the kidney and liver. Approximately 1 gram/day is ingested in a typical, greedy diet, and another 1 gram/day is synthesized in the liver, kidney . Most of us think that it is used only by athletes but also it is used by people with muscular diseases and those recovering from knee surgery .Clinically, there are three distinct disorders of creatine metabolism .

It is found almost exclusively in fish ( Herring 6,5-10 g/Kg – the highest percentage ) and meat (4.5 g/Kg – moderate percentage) . It is very sensitive to heat, though, so most of it is lost during cooking. When you take about 5gm of creatine as a supplement, you actually take the content of 1 Kg of unprocessed flesh .Vegetarians and vegans do not get any creatine from food sources. You may also want to try best creatine supplements to get most of power into your muscle, so go to for more creatine supplements available on the market in 2014.

The effects on muscle mass

A study in 2000 Feb is made to examine the effect of acute creatine monohydrate supplementation upon total and lean mass and to determine potential side effects in both men and women by giving 20gm for 5 days. The result of the study was that creatine monohydrate did not affect B.P (blood pressure) , Pcr (plasma creatinine) , estimated CrCl (creatinine clearance) , plasma CK (creatine kinase) activity, or handgrip strength (P > 0.05). In contrast, it significantly increased fat-free mass (FFM) and total body mass (P < 0.05) as compared with PL, with no changes in amount of fat in the body. The observed mass changes were greater for men versus women.
Recent clinical studies have found that supplementation of creatine monohydrate, in combination with strength training, results in greater increases in strength than placebo.
One study by Parise, Mihic, MacLennan, et al. (2001) found that creatine monohydrate supplementation did not result in an increase in either whole or mixed-muscle protein synthesis, but it resulted in strength increasing. Although no increase in muscle synthesis was found, the group of researchers stated that the increase in strength was likely due to increasing in water content of the cells. They attributed this increase in cellular water to the creatine monohydrate supplementation.Increased cellular water retention in skeletal muscle has been shown to increase protein synthesis and glycogen storage capacity by muscle cells , thereby increasing the energy of the cell.

Creatine benefitscreatine supplement

  1. Performance-enhancing effects.
  2. Decreasing muscle fatigue.
  3. Decreasing muscle breakdown because of increased muscle hydration (but also results in muscle cramping and diarrhea).
  4. Increasing lean muscle mass.
  5. Tons of useful benefits of creatine can be found in this article.

Creatine Risks

Recent studies have some worries that creatine supplementation could affect hydration status and heat tolerance and lead to muscle cramping and diarrhea .
Patients with kidney disease such as interstitial nephritis should avoid use of this supplement.
Liver function may be altered by creatine , although studies have shown little or no adverse impact on kidney or liver function from oral creatine supplementation.
Creatine has been linked to asthmatic symptoms and the Mayo Clinic warns against consumption by persons with known allergies to creatine .
In 2004 the European Food Safety Authority (EFSA) published a record which stated that oral long-term intake of 3g pure creatine per day is risk-free.

10 Reasons Why You Are Not Losing Belly Fat

weight loss

Improper Diet. It might sound counter-productive but eating smaller meals more frequently actually increases your metabolism and therefore allows you to burn more fat. The more fat burned, the more energy you get and allows you to do a lot more in a day. Eating three large meals a day teaches your body to store energy because it knows that it will have to wait for a few hours before it gets food again. Stored energy is fat. And since most of us get fat stored in the mid-section, eating smaller meals five times a day is actually a lot better than three large meals.

Not Enough Sleep. Again, it sounds counter-productive but sleep actually helps you lose fat. People who do not get enough sleep generally eat more to try and boost themselves. Most will turn to caffeine and sugar for that boost of energy. But regular intake of simple sugar will cause more fat. Making sure that you get 6 to 8 hours of sleep allows your body to recover from your day and when you wake up, you will feel energized naturally.

To Many Isolation. Isolation workout generally does not work for abdominals because your body has its own program and process where it will burn fat. Doing a thousand sit-ups a day will not guarantee you washboard abs. It guarantees that you will lose fat but not necessarily in the midsection. Your best bet is to keep up the hard work and it will eventually pay off.

Improper Form. Form is important not just for safety but also to ensure that you work the target muscle properly. Improper form often leads to people stopping because they got injured or are not seeing any results. Make sure that you follow proper execution to yield the desired result of each workout.

Not Enough Water. Keeping yourself hydrated is a great way to lose that belly fat because if you sip water from time to time, the less hungry you become and also keeps you from binging with sweets later on. Water also aids in proper digestion which also makes sure that your body gets to use all the nutrients that you take in. You really don’t need a lot of energy drinks and the likes to stay hydrated. Just go back to basics and take water.  It keeps you full, it cools down your body and helps in your digestion. So make sure you bring some everywhere you go.

Cheat Day. Many engage on a diet fad that allows them a cheat day. This is when most people tend to lose the progress that they have worked hard for all week. Having a cheat “meal” might be ok but not a whole day if you really want to lose those love handles.

You’re Too Focused On The Scale. Once you do start losing fat, there is your body’s tendency to produce some muscle mass somewhere. Now, muscle mass is a lot heavier than fat so, even if you lose a lot of fat but gained some muscle, the scale will most likely show you no change in weight. This is where many just give up because they are seeing no weight loss. Your goal is to lose belly fat not shrink to a twig. The result of your hard work will show in the mirror a lot faster than it will on the scale.

Posture.  The fact simple is that proper posture has a lot more advantages than simply making you to look better. Proper posture strengthens your back and allows you to do more exercises properly. Proper posture also improves blood circulation and breathing, both are important in making sure that your body gets the necessary nutrients it needs making your body more efficient while making sure that you get more energy to do your daily activities.

Stress. Stress leads to a number of emotional issues including emotional eating. Emotional eating is one problem that leads to more serious health problems like heart illnesses and diabetes.

Alcohol. Many just can’t let the bottle go. One bottle of beer has enough calories that you will have to work out for hours just to burn and it is just not going to be good for your over-all progress. Moderation is the key and remember that you will have to burn whatever you put in the body. Its just a matter of how hard you really want to work for it.