Can Creatine Take Your Workout To The Next Level? |
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Over the counter supplements range from great little finds to worthless junk, and there is a lot of gray area in between. If you’re looking for a quality supplement that will actually get some results, creatine may be something to look into. As with any health supplement, you should always check with your doctor before taking it. Serious side effects or interactions are possible and it is best to make sure that you are able to take creatine. Although it is generally considered to be safe, it is prudent to check with your doctor first.
Creatine is already present in your muscles, but as we age, the levels of this naturally occurring substance start to go down. The purpose of creatine is to supply your muscles with the energy they need for your workouts and for basic daily use. As you lose this, you may find it harder to keep up and your workouts may suffer as a result.
Supplemental creatine
In 1912, the first studies were conducted on the benefits of creatine but it was not until recently that it became widely available in the United States. The main side effect that many users experience is cramping, but this is typically only present if the subject has not had enough water. Always remember to increase your water intake if you are taking creatine to avoid this side effect.
Although long term studies have yet to produce any additional findings on the effectiveness of this supplement, many lifters have seen some great results. Related studies have found that creatine may also increase mental capacity. However, these results are still preliminary and it best not to jump to conclusions. Those on restricted protein diets, such as vegetarians were also involved in this study and it was found that they experienced similar benefits.
There is no magic supplement that will replace the hard work that it takes to reach your strength training goals. While creatine is useful, it should not be looked at as the end all and be all. The key to getting great results is making sure that you are eating right, doing your exercises properly and adding the right vitamins and minerals to your diet.
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PropellerNext: My Biggest Health-Fitness Vice
July 9th, 2008 at 6:43 am
Great Post. If you visit your health care provider be sure to note if you are taking creatine since some protein may show up on a urine test.
Although it appears safe, the jury is still out on long term effects. As you said, it is important to not take more than recommended as it could cause kidney damage.
July 9th, 2008 at 12:01 pm
Back in my heavier lifting days I used creatine a lot and found I benefitted from approximately a 10 per cent increase in raw strength.
It also added about 5-10 pounds of bodyweight to my frame, which was pretty much all water (that’s what it does), within a week or two. This makes the muscles look fuller, but it’s a bit of an illusion.
That weight drops within a week or two when you stop using it, too.
I’ve never experienced cramping but the dreaded ‘creatine bloat’ is the worst. You need to experiment with different brands to see which one works best for you. Don’t waste your money on overpriced flavoured junk like Celltech - find a middle ground between that and whatever non-brand they’re selling at your local pharmacist.