For any hard physical activities, human body requires energy which comes from already stored energy in the body in the form of adenosine triphosphate(ATP). Out of these three phosphate atoms, body rapidly convert one of the phosphate atom to instantly produce energy for the body. In the process ATP is depleted of one phosphate and it becomes adenosine diphosphate (ADP). At this point, the ADP must be converted back to ATP again to derive more energy from this energy producing mechanism. An ADP can be converted back to recharged ATP if creatine is present in the body in the form of creatine phosphate (CP). A phosphate donation by CP can make ADP into ATP again. An increased pool of CP means faster and greater recharging of ATP and, therefore, more energy can be produced by the body to support any physical activities (like sprinting, weight lifting and other explosive anaerobic endeavors). In addition to this, creatine also increases protein synthesis and cell hydration. It helps to gain and retain metabolically-active lean muscle tissue, which makes it an indirect fat burner.
The average human body contains approximately 120 grams of creatine stored as creatine and creatine phosphate. Creatine can also be supplied by foods. Certain foods such as beef, herring, and salmon, are fairly high in creatine, but a person may have to eat pounds of these foods daily to equate one teaspoon powder of creatine from a supplement. It is recommended that creatine be used as Pre-Work out supplement for explosive work out potential. Recent findings with creatine monohydrate have confirmed previous research showing it’s a safe and effective supplement. Overall creatine is beneficially for the following:
- Promote greater gains in increasing FFM (Fat Free Mass), which includes muscle mass.
- Increases muscle fiber size; hypertrophy.
- Increases myosin.
- Improves maximal strength power and single-effort sprint performance.
- Improves worked perform and during repetitive sprint and exercise of high to maximal intensity.
- Improves recovery following endurance activity.
- Has a neuroprotective function and Enhances bone regeneration.
- Improves muscle and performance in vegetarians.
Recent research has identified its deeper into its potential medical uses, including lowering of cholesterol by up to 15%, and may be useful for treating wasting syndromes such as HIV. Creatine is also being looked at as a supplement that may help with diseases affecting the neuromuscular system, such as muscular dystrophy (MS) and others. A plethora of recent studies suggest creatine may have therapeutic applications in aging populations, muscle atrophy, fatigue, gyrate atrophy, Parkinson’s disease, Huntington’s disease, and other mitochondrial cytopathies, neuropathic disorders, dystrophies, yopathies and brain pathologies.
Creatine may raise creatinine levels with no toxicity to the kidneys. However people with pre-existing kidney problems might want to avoid creatine to avoid its effects on this test.
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Volek JS, Duncan ND, Mazzetti SA, et al. No Eff ect of Heavy Resistance Training and Creatine Supplementation on Blood Lipids. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):144-56.
David Robinson. Creatine: Why Use It? Scientific Support To Back Its Benefits, published by www.bodybuiding.com on 17 Sep, 2017