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Creatine for improving exercise capacity -
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Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Ziegenfuss TN, et al. Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA division I athletes.
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Santos RV, et al. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30 km race. Life Sci. Deminice R, et al. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans.
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Creatine Phosphocreatine. Uses Athletic performance Most human studies have taken place in laboratories, not in people actually playing sports. Heart disease Preliminary studies suggest that creatine supplements may help lower levels of triglycerides fats in the blood in men and women with high concentrations of triglycerides.
Cancer Preliminary studies suggest that creatine may have anticancer properties. Chronic Obstructive Pulmonary Disease COPD One study found that people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo.
Muscular dystrophy People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. Parkinson disease People with Parkinson disease PD have decreased muscular fitness, including decreased muscle mass, muscle strength, and increased fatigue.
Amyotrophic Lateral Sclerosis ALS or Lou Gehrig's disease Creatine appears to slow the progression of ALS and improves patients' quality of life. Dietary Sources About half of the creatine in our bodies is made from amino acids in the liver, kidney, and pancreas.
Available Forms Supplements are commonly sold as powders. How to Take It Pediatric Creatine supplements are not recommended for children or teens. Adult Sample doses are below.
You should ask your doctor to help determine the right dose for you. Maintenance dose in exercise performance for adults ages 19 and older : Take 2 g daily. Precautions Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.
Side effects of creatine include: Weight gain Muscle cramps Muscle strains and pulls Stomach upset Diarrhea Dizziness High blood pressure Liver dysfunction Kidney damage Most studies have found no significant side effects at the doses used for up to 6 months.
People with kidney disease, high blood pressure, or liver disease should not take creatine. Possible Interactions If you are being treated with any of the following medications, you should not use creatine without talking to your doctor first. Non steroidal anti-inflammatory drugs NSAIDs Taking creatine with these pain relievers may increase the risk of kidney damage.
One study found that creatine supplementation reduced mental fatigue during sustained mental effort. Maintaining concentration and decision-making abilities during long races, such as triathlons, is crucial for optimal performance. Further, recent research has shown that creatine supplementation can improve cognition and memory, especially in older adults or during metabolic stress i.
Interestingly, higher doses of creatine may be required. This should be considered and discussed with your health professional if brain function is a priority. Concerns have been raised about creatine causing dehydration and cramping.
Total injuries, muscle tightness, and muscle strains were also found to be less in the athletes supplementing with creatine monohydrate.
This has been in conjunction with findings supporting improved total body, extracellular, and intracellular water volumes in those athletes supplementing with creatine monohydrate. The key takeaway is that creatine monohydrate does not enhance the likelihood of cramping or dehydration, and it appears to reduce the risk of heat injury.
An interesting systematic review concluded a negative correlation between creatine monohydrate supplementation and VO2 max. The authors acknowledge a risk of bias with the study designs due to a need for more clarity over randomization with nearly all studies included.
Only three of the nineteen studies thoroughly detailed the assessment of VO2 max. So as weight goes up, VO2 max goes down. While creatine appears to impair VO2 max, it may result from slight weight change.
Nonetheless, the study findings warrant further investigation to determine if there are specific reasons why any adverse effects on VO2 max might occur. Ensuring that the supplementation protocol and training and testing processes are repeatable, reliable and valid is essential for future research.
One concern often associated with creatine monohydrate supplementation is fluid retention, which may result in temporary weight gain. This is often undesirable for athletes aiming to maintain a lean physique. This was one of the primary negative consequences highlighted in an article published in Sports Medicine.
This varies from athlete to athlete, though. If weight gain through fluid retention is an issue, stop taking creatine weeks before racing to offset fluid retention while retaining increased creatine stores. Some people experience gastrointestinal discomfort when taking creatine, such as bloating, cramping, or diarrhea.
This is more common when taking higher doses, or not letting it fully dissolve in water before ingestion. Additionally, the form of creatine can influence GI complaints.
Concerns about the long-term effects of creatine monohydrate supplementation on renal kidney function have been raised. Be sure to stay within the recommended dosage guidelines and consult a healthcare professional if you have pre-existing kidney conditions. The response to creatine varies among individuals.
Genetic factors, training status, diet, and baseline creatine levels all influence your response. Some athletes might experience significant performance benefits, while others might not notice any discernible improvements, as explained in an article published in Sports Medicine.
There appears to be a training status effect associated with creatine monohydrate. This may be due to the additional benefits of increased training through supplementation not being as enhanced for those athletes. Plant-based athletes and vegans are likely to benefit more than other athletes regardless of training status since most naturally occurring sources of creatine are derived from animal sources.
The ages of the participants included in the studies were all under 35, with most being in their mid-twenties. Eight of the studies involved a loading phase shorter phase with much higher dosages and the duration of supplementation ranged from five to 70 days.
Seven studies only had athletes take creatine for seven days or less. Interestingly, the study that showed the most significant effect was the only study where athletes supplemented for over fifty days 70 days total , which were found in rowers only.
Journal of Crfatine International Fr of Sports Improvin volume 14Article number: 18 Fat blocker for maintaining weight this article. Metrics details. Creatine is one of the exervise popular nutritional Creatune Creatine for improving exercise capacity for athletes. Studies have consistently Chitosan for natural remedies that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases e. Additionally, researchers have identified a number of potentially beneficial clinical uses of creatine supplementation. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion e. Creatine Imporving your muscles Creatinw energy during heavy Fat blocker for maintaining weight or high intensity exercise. Athletes often caoacity creatine supplements to enhance Pharmaceutical-certified ingredient sourcing and improve performance, but older adults and vegetarians may also benefit. Studies show that it can increase muscle mass, strength, and exercise performance. Additionally, it may help lower blood sugar and improve brain functionalthough more research is needed in these areas. Some people believe that creatine is unsafe and has many side effects. However, scientific evidence does not support these claims. Creatine is a substance found naturally in muscle cells.
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