If you’re into sports and fitness, especially weight lifting, then there’s a good chance that you’ve heard of creatine supplements. The human body naturally produces creatine using many amino acids.
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In a nutshell:
If you`re into sports and fitness, especially weight lifting, then there`s a good chance that you`ve heard of creatine supplements. However, the organic amount isn`t usually enough to stimulate the desired effects many people are wishing for such as increased muscle mass and better performance. Well, it turns out that there are both advantages and risks to taking synthetic creatine.
Increases muscle size and strength A creatine supplement gives additional fuel to your muscles, allowing you to exercise with more intensity and for longer periods. Although creatine doesn`t build muscle, it does boost the body`s ability to build muscle, providing remarkable gains compared with solely doing resistance training. Undoubtedly, creatine promotes strength gains and helps build lean body mass in both men and women. It`s also among the few legal supplements that can amplify muscle mass when combined with exercise.
One of the top reasons athletes use creatine supplements is because it stimulates the body to produce more energy. In particular, a study has revealed that creatine supplementation during high-intensity interval training helped improve fitness performance. The same compound is also integral in boosting athletic performance in exercises of varying intensities at different times. Furthermore, researchers suggest that creatine is among the most effective supplements when used for high-intensity training.
According to studies, creatine is beneficial for repairing damaged muscles brought by athletic activities. Through creatine supplements, it can increase the level of glucose transporter that`s found in striated muscle and prevent the reduction of this protein as the muscles repair themselves after an injury. In other words, taking creatine during rehab after an injury can enhance the muscle tissues` ability to efficiently produce energy and prevent fatigue. Although the strength and size of muscles can decline during immobilization periods, supplement with creatine can quicken recovery on both of these factors.
It`s also been found to help slow down the rate of sarcopenia, or the loss of muscle function and strength that comes with natural aging. Thus, taking creatine while weight lifting can benefit your muscle health. Another pro of taking creatine is that it can aid resist the effects of fatigue from exercise or other athletic activities. Based on 6-month studies on patients who had a brain injury, those who supplemented with creatine had a 50% reduction in vertigo when compared to those who didn`t have creatine.
Although uncommon, studies have found that creatine is indeed beneficial in maintaining healthy blood sugar levels. Researchers have shown that people who take creatine had an increase in protein that distributes glucose in and out of cells, which can be associated with improved glycemic control. Taking creatine can also trigger changes in blood sugar by altering the body`s responses to the insulin present in the bloodstream. One issue you should be aware of when taking creatine is the likelihood of gaining weight.
Research shows that creatine supplementation causes water retention, which is then followed by weight gain. Also, if not, then the weight gain is typically due to increased muscle mass, and not fat. When the creatine from supplements is metabolized inside the body, compounds called metabolites may be filtered by kidneys and excreted in the urine. That said, there are very limited studies into the relationship between creatine supplements and kidneys.
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