Mostly peoples ask question like, does creatine make you gain weight? Yes, creatine is one of the most consumed supplements in the world of fitness, and if something is clear by now, it is that it works. Perhaps there is too much supply and in a store specialized in this type of product we can get lost in the meantime, but this one does allow us to develop a greater amount of muscle mass with hardly any negative side effects, so it can be taken safely.
What Is Creatine?
This substance is not an amino acid, but a nitrogenous organic compound of the group of amines, not essential, common in the diet, since it is obtained predominantly through the consumption of meat or fish, which contain 5 grams per kilogram. In addition, creatine is synthesized mainly in the liver, pancreas and kidneys through precursor amino acids, such as arginine, glycine and methiotine.
The human body synthesizes 50% of the creatine it needs, while the other 50% must be consumed through food. Every day, the human body must consume 2 grams of creatine. Creatine is most abundant in skeletal muscle. Skeletal muscle contains approximately 95% of the total amount of this molecule.
That is to say, outside of its use for sports supplements, creatine can also be found in red meat or fish, although we’d need a pound of meat to consume an amount of 3 to 5 grams, which is recommended for athletes. Due to this, supplementation makes it easier to consume.
Creatine, Fitness And Sport
The most common way to consume creatine before exercising is with food or a drink, although the time of consumption isn’t as significant since creatine only works once the saturation level is reached in the cells. You can take it anytime of the day or after an exercise session. Creatine is safe and effective when used to enhance performance during exercise, to know more about the concept you can check page “creatine for beginners” with a lot’s of information.
It provide the most beneficial effects for athletic performance when the activity involves repeated bouts of short-duration, high-intensity exercise. Therefore, research claims that it leads to significant performance improvement, especially towards the end of exercise sets. That is, it is ideal for lovers of weights, the gym and high intensity sports.
The result is an increase in muscle mass without reducing body fat, but it does not increase lean mass as much as strength training alone. Thus, creatine cannot be used as a supplement and sat back while waiting for the muscles to grow, because they must be combined with heavy weight training.
Creatine And Side Effects
As the aforementioned review indicates, there is insufficient evidence to indicate that creatine has serious side effects other than weight gain. On the other hand, and according to the researchers, most reports about the adverse effects of creatine supplementation such as dehydration, muscle cramps, gastrointestinal stress, impaired kidney and liver function, among others, have been anecdotal.
The side effects of creatine include:
- Weight gain
- Muscle cramps
- Muscle strains and pulls
- Stomach ache
- Arterial hypertension
- Liver dysfunction
- Kidney damage
Most studies have found no significant side effects at doses used for up to 6 months. It is considered safe when used short-term.
Creatine can lower blood sugar levels. Caution is advised in people with diabetes or hypoglycemia and in those taking drugs, herbs, or supplements that affect blood sugar.
Blood glucose levels may need to be monitored by a qualified physician, and medications may need to be adjusted.
Creatine can cause high blood pressure. Caution is advised in people taking medications or herbs and supplements that raise blood pressure.