Creatine has become increasingly popular amongst athletes and bodybuilders looking to improve their performance and get an extra edge in their sport. Despite this, misconceptions about creatine’s safety and efficacy remain. In this article, we look at the facts and fictions surrounding creatine and health.
Contents
What Is Creatine?
Creatine is an organic compound that is naturally produced in small amounts in the human body. It is composed of three amino acids: L-arginine, glycine, and L-methionine and is found naturally in many foods, such as meat, fish and some nuts.
Creatine works by replenishing ATP (adenosine triphosphate) levels in the muscle cells. ATP provides us with energy and without it, the muscles would quickly fatigue.
Creatine’s popularity comes from its ability to increase muscle mass and strength as well as improve performance during heavy or prolonged exercise.
Creatine and Health – Is It Safe?
Creatine is considered to be safe for most people when consumed in moderate amounts. Studies have shown that it is not linked to any negative health effects when taken short-term, up to five years.
However, the safety of long-term use of creatine is not well-understood. It is recommended that doses should not exceed 3-5g per day and that individuals should seek medical advice when taking it for a prolonged period.
Can Creatine Improve Your Health?
While creatine has been shown to have a number of positive effects on health, these have largely been limited to physical performance and not general health. Studies have suggested that it can improve strength and power in athletes, as well as decreasing fatigue during extended exercises.
However, it has been shown to have no beneficial effect on aerobic endurance and will not improve the health of people who do not exercise regularly.
Conclusion
Creatine is a safe and effective supplement for improving muscle mass and strength in athletes and bodybuilders. However, it has no effect on general health or aerobic performance and should not be taken for extended periods of time without consulting your healthcare provider.
