Creatine Supplement

Creatine is a naturally occurring amino acid (protein building block) that’s found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is converted into ATP, a major source of energy within the human body.

 

Health Benefits on Creatine Supplement:

  • Creatine supplementation boosts energy, allowing you to train or compete harder, longer, and dig deep when you need a big burst of energy.
  • Creatine supplementation stimulates muscle specific protein synthesis.
  • Creatine supplementation volumizes muscles, which in turn strengthens muscles cells.
  • Creatine works as a lactic acid buffer, delaying muscle fatigue, and allowing you to work longer into sets, or harder on the playing field.

 

Dosage on taking Creatine Supplement:

  • For improving physical performance, several dosing regimens have been tried:
    • Creatine is typically loaded with 20 grams per day (or 0.3 grams per kg) for 5 days followed by a maintenance dose of 2 or more grams (0.03 grams per kg) daily, Although 5 day loading is typical, 2 days of loading has also been used.
    • A loading dose of 9 grams per day for 6 days has also been used. Some sources suggest that, instead of acutely loading, similar results can be obtained with 3 grams per day for 28 days.

During creatine supplementation, the water intake should be 64 ounces per day.

  • For heart failure: 20 grams per day for 5-10 days.
  • For Parkinson’s disease:
    • 10 grams/day.
    • A loading dose of creatine 20 grams/day for 6 days followed by 2 grams/day for 6 months, and then 4 grams daily for 18 months has also been used.
  • For improving resistance training in people with Parkinson’s disease: a loading dose of 20 grams/day for 5 days, followed by 5 grams/day.
  • For gyrate atrophy: 1.5 grams per day.
  • For muscular dystrophies: 10 grams per day has been used by adults and 5 grams per day has been used by children.
  • For McArdle’s disease: 150 mg / kg daily for 5 days and then continue with 60 mg / kg / day.

 

Adverse Effects:

Creatine supplementation often causes weight gain that can be mistaken for increase in muscle mass. Increasing intracellular creatine may cause an osmotic influx of water into the cell because creatine is an osmotically active substance. It is possible that the weight gained is water retention and not increased muscle.

 

 

For more information about Creatine Supplement, visit links below:

Creatine at Wiki
Creatine at Alive
Creatine at USGyms
Creatine at Mens Garage
Creatine at Train Muscles
Creatine at Astro Nutrition