Other than consuming whey protein and casein, the next most commonly consumed supplement would be creatine. So what is creatine, what does it do and how does it work? We will be answering this few questions shortly.
What is Creatine?
Creatine is a substance that can be found in our muscles cells. It is used to improve our performance as well as increasing muscle mass.
Some studies have shown that consumption of creatine helps to improve the performance of athletes when they engage in high intensity exercises.
Due to that, creatine is used as a dietary supplement to help improve muscle strength and performance.
Creatine also can be used as a supplement product for people with lower creatine levels, so that their bodies can reach the optimal creatine levels.
How does it work?
Creatine gives your muscles more energy and that causes changes in cell function which in turn increase muscle growth.
This means it could help to strengthen our muscles. Especially beneficial for older adults, as we age, our muscle mass goes down. With the help of creatine, it could help older adults to maintain their strength. But results are best observed when the individual exercises and consume creatine.
What are the side effects?
Creatine draws water from the rest of your body and supply it to your muscles. Whenever you intake creatine, be sure to drink more water to make up for the loss and try not to exercise under the hot sun as you might risk getting dehydrated.
Do take note to consume creatine moderately as overconsumption can possibly harm your kidneys. Especially if you are on medication, try to stay away from creatine as it might have several side effects such as kidney damage.
What are some other benefits?
Our brain requires creatine as well. Research have shown that creatine consumption helped with some of the patients that are suffering from Parkinson's and Alzheimer's disease. It can also help lower the risk of neurological diseases as well.
Vegetarians do not consume meat (high creatine source) which is why they have lower creatine levels and simply by having the creatine supplement, it helped them score better results in memory and IQ tests.
How much can i consume?
It depends on your purpose of consumption. But a general rule of thumb is to undergo a short term loading phase and a long term maintenance phase.
During the loading phase: 20g/daily (4-7 days)
Maintenance phase: 2-10g/daily
Do be careful with the consumption of creatine as an overdosage can have severe repercussions. If you require further help with regards to whether you should consume creatine, do seek the advice of your local dietitian for professional advice.
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