17 Jul 2014
Creatine , 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 iBestcreatine.com 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.
- Performance-enhancing effects.
- Decreasing muscle fatigue.
- Decreasing muscle breakdown because of increased muscle hydration (but also results in muscle cramping and diarrhea).
- Increasing lean muscle mass.
- Tons of useful benefits of creatine can be found in this article.
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.