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You’ve probably heard about creatine as a supplement to help you bulk up. But this compound does so much more than simply boost muscle mass. It can also enhance your blood flow, keep your heart rate elevated, and even help protect your nervous system. Plus, it can also increase bone density, as well as protect your nervous system from injury.
Creatine is made from three amino acids – ammonia, cysteine, and creatine monohydrate.1 It’s often used as an energy supplement because of its ability to rapidly provide a high-intensity exercise with a prolonged release of ATP (adenosine triphosphate). This is why creatine as a supplement can be used for weight loss purposes – the ATP released during high-intensity exercise can act as “energy” for the muscles for a long time after the exercise session has ended.2
Now, we all know that not every supplement on the market is going to work for you. Each individual is different, and what works well for one person may not work as well for another. That’s why it’s important to use reputable companies that offer a full range of creatine supplements. There are a couple of manufacturers that also make creatine for the rest of the body, including an electrolyte supplement. While creatine supplements for the body are marketed to supplement the loss of muscle tissue, they are not thought of as being a replacement for lean muscle mass (which is where your body will create excess ATP in the first place) and may actually help prevent the loss of muscle tissue altogether.
What is Creatine?
This is a question that is asked frequently, particularly by those people interested in developing muscle mass. The answer to this question often depends on the source of information. For example, if a person were talking about the effects of creatine supplements he or she would not need to mention what is creatine got from – just how it works.3
Creatine is actually an organic compound with the following minor chemical formula CNCH₂CO�H. This biological species occurs in different variations in solution.4 In fact, creatine is mainly found in the human muscle where it facilitates the recycling of phosphocreatine, the main energy currency of the body, primarily in brain and muscle tissue. The kidneys are where the creatinine is extracted from the muscle.
Benefits Of Creatine For A Bodybuilder
The primary benefits of creatine for a bodybuilder are that it will help increase muscle mass, which leads to increased strength and power. It is also helpful in reducing fat, which will decrease the risk of heart disease. This is due to the fact that creatine supplements increase the number of ATP molecules in the muscles. The more ATP molecules, the more energy a bodybuilder will have and therefore the less fat will be stored in the body.5
In addition to these benefits of creatine, it has been shown that these supplements also help improve the recovery from a workout and the body’s performance. Another benefit of creatine supplements is that they cause an increase in energy. The increase in energy leads to an increase in intensity during workouts. And, creatine supplements for a bodybuilder are also helpful in keeping the muscles fueled and therefore minimize fatigue during the workout. For this reason, creatine supplements are used in professional sports such as tennis and golf.
It should be noted that while creatine does have some benefits for the bodybuilder, these benefits can only be realized if the right type of creatine supplement is taken.6 Creatine monohydrate is the most commonly used creatine and this is found in most of the creatine supplements available in the market. However, creatine phosphate is a newer type of creature that is said to be even more beneficial. This creatine is derived from the phosphate found in the muscle cells and this is said to be twice as effective as monohydrate.
But, as with everything else, not all creatine is created equally. It should be noted that creatine can be absorbed by the body in only certain ways. When taking creatine orally, the stomach has to work extra hard in breaking down the creatine, and in turn, the muscles have to release extra ATP into the bloodstream to make up for the energy shortfall. In this way, creatine intake can be useful to a bodybuilder who needs to train very hard. On the other hand, creatine supplements are said to be equally beneficial if taken orally.7
When taking creatine supplements, it is important to note that the recommended amount is one gram a day for every pound of body weight. This amount is said to be safe and should not be increased much beyond this as increased creatine intake leads to diarrhea. However, some experts say that increasing the dosage can have harmful effects on the kidneys and thus they should be avoided. In addition, there have been reports of cases when people have developed kidney stones because of too much creatine intake.
The most important thing to note about the benefits of creatine for a bodybuilder is that they are only advantageous if taken in the right quantities. Too much of anything is not good and a bodybuilder must therefore ensure that he drinks sufficient water to help detoxify his body. Water is also helpful in flushing out toxins and cleansing the system. Also, food items such as fish and milk are said to help the detoxification process and thus there is no reason why a bodybuilder should not include them in their diet.
Dangers of Taking Creatine Supplements
There are several advantages to taking creatine supplements, however, there are also several disadvantages of creatine supplements. These supplements have been in use for many years by many of the world’s top professional athletes and even some youth athletes. It’s a known fact that athletes who are consistently taking creatine will notice an increase in muscle mass and strength. However, there are also several disadvantages of creatine supplements and one of these disadvantages is that they can have harmful side effects on the health of those who take them.
One of the most dangerous side effects of creatine supplementation is called water retention. This is the tendency for fluid to accumulate in the spaces between the beads in the muscles. The accumulation of water can cause swelling, bloating, and may eventually lead to a form of kidney stones. These are some of the most common conditions that are seen in youth athletes who regularly take creatine as part of their diet and training routine.8
Another danger of taking creatine is the tendency for weight gain. A number of studies done on this subject have indicated that teen athletes who regularly take supplements may be at a higher risk of gaining excessive amounts of weight and body fat. It has also been proven that the formation of some kidney stones can be associated with creatine use. Even though it’s unlikely that these cases will actually result in the development of kidney stones, it’s always best to be careful when taking supplements. With proper exercise and a balanced diet, there is no need to think about the dangers of taking creatine.
Some of the most common illnesses that are seen in athletes who are taking creatine are high blood pressure and heart problems. High blood pressure and heart conditions are caused by the increase in lactic acid levels that occur from the overuse of the supplement. This increased lactic acid in the bloodstream can cause the heart to beat faster than normal, which is what causes the emergency symptoms of these two diseases. It’s important to note that these are only two of the health problems associated with creatine. There are many more on the list. High blood pressure and heart problems are far less common among youth athletes who do not regularly take creatine.
When compared to the benefits that creatine supplements offer, the risk of side effects is actually quite minor. But then again, the benefits are also very minor when you compare them to the possible problems that could occur from regular use. Before taking creatine supplements it’s best to consult a physician first. They will be able to tell you whether or not it’s okay for you to begin taking it and what you can expect in terms of side effects. But even though the risks of side effects are minimal, you should still talk to a doctor before adding any supplement to your routine.
Are Creatine Supplements Safe For Bodybuilders?
There have been many debates over the years as to whether or not our creatine supplements are safe for bodybuilders. The truth is, that many of the questions revolving around creatine safety are really just overreactions. For instance, did you know that creatine can actually enhance your workout intensity by 20%?!9 This is a huge benefit to bodybuilders and no one even bats an eyelash at it. And this is just one of the side-benefit possibilities when taking creatine.
When you get right down to it, a creatine supplement is simply a combination of different amino acids that work together to cause the body to release ATP (adenosine triphosphate), which is essentially a way for the muscles to “regenerate.” This in turn allows the muscles to grow and repair themselves at a higher rate.10
Simply put, they are completely safe for use, but bodybuilders should use common sense when choosing a creatine supplement and always be sure that you do not get too much. But if you take a high-quality creatine supplement, and avoid harmful substances such as steroids, It’s almost guaranteed that you’ll find yourself enjoying gains in muscle size and strength without ever worrying about whether or not our creatine supplements are safe for bodybuilders.
Image Credits
Bodybuilding.com / June 10, 2021
FitBod / 2021
Best Bodybuilding Supps / August 8, 2018
Quora / 2021
1 “Amino acids: MedlinePlus Medical Encyclopedia.” 2 Feb. 2019, https://medlineplus.gov/ency/article/002222.htm Accessed 29 Jun. 2021.
2 “Structural basis for the hydrolysis of ATP by a nucleotide binding ….” https://pubmed.ncbi.nlm.nih.gov/25916755/ Accessed 29 Jun. 2021.
3 “Creatine 101 — What Is It and What Does It Do? – Healthline.” 25 Oct. 2018, https://www.healthline.com/nutrition/what-is-creatine Accessed 29 Jun. 2021.
4 “CREATINE: Overview, Uses, Side Effects, Precautions, Interactions ….” https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine Accessed 29 Jun. 2021.
5 “Creatine – Mayo Clinic.” 9 Feb. 2021, https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591 Accessed 29 Jun. 2021.
6 “Creatine: Uses, benefits, and health risks – Medical News Today.” https://www.medicalnewstoday.com/articles/263269 Accessed 29 Jun. 2021.
7 “Creatine supplementation with specific view to exercise/sports ….” 20 Jul. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ Accessed 29 Jun. 2021.
8 “Water Retention: Remedies, Symptoms, Causes, and More.” https://www.healthline.com/health/water-retention Accessed 29 Jun. 2021.
9 “How Creatine Boosts Exercise Performance – Healthline.” 5 Feb. 2020, https://www.healthline.com/nutrition/creatine-exercise-performance Accessed 29 Jun. 2021.
0 “Creatine Supplementation and Exercise Performance: A Brief Review.” 1 Dec. 2003, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963244/ Accessed 29 Jun. 2021.
