The Truth About Creatine

Creatine is a metabolite found in the body, which is composed of 3 amino acids: 1-methionine, 1-arginine and 1-glycine. It is found in the skeletal system in 2 forms, creatine phosphate and free chemically unbound creatine. Creatine monohydrate has been clinically used in improving plasma creatine concentrations by as much as 50%. Creatine is found naturally in red meats and some types of fish. The biggest reason why creatine supplementation is necessary for some athletes is because the creatine content found in these foods is usually destroyed when cooking the meats. Supplementing with creatine allows the athletes to get the correct dosage and compensate for what is lost when cooking meats.

A sedentary person metabolizes 2 grams of protein per day, which is one of the reasons why creatine has become such a popular supplement for bodybuilders and athletes alike. Research shows this substance to be effective in improving training intensity and recovery. It is able to pass through the gut wall and into the bloodstream intact, and upon entering the muscle cells, is converted into creatine phosphate.

Creatine works while being stored inside the muscle cell and increasing the water that surrounds the cell. This results in increased strength and fuller muscles, which are the desired effects of creatine. This also helps athletes because creatine enhances the body’s ability to produce ATP, which in turn results in faster recovery time between sets and increased weight or workload. Taking creatine also allows the ATP system to be extended longer then 10 seconds. This limit is usually reached because the lactic acid builds up which in turn stop your muscles from contracting. When you change the ATP configuration you can end up working out harder and longer. Another effect of creatine is better pumps during the workout. It has also been shown to help lower cholesterol and triglyceride levels.

One of the other positive benefits of creatine is that the side effects are minimal; in fact most people do not even experience them at all. Sometimes creatine causes upset stomach and excessive gas especially in the first couple of weeks. It is also very important to stay hydrated while taking creatine and to limit the intake of caffeine.

One other note for those interested in taking creatine is what happens after you stop taking it. After a few weeks creatine levels return to normal and your strength will decrease because your ATP is system returns to normal. Fast recovery times also begin to diminish and become longer but this is ultimately inevitable because no one is going to take creatine forever.

The Journal of applied physiology did a study on the benefits of long-term creatine intake during resistance training. They concluded that short-term high dose creatine elevated muscle creatine stores. In addition the study showed that creatine improved a person’s capacity to perform intermittent exercise however this did not affect high intensity or endurance exercise.

The benefits of Creatine have been shown to allow you to exercise longer and harder. It also gives you better pumps during your workout, and faster recovery time. Contrary to what some believe creatine is completely safe to take. As stated earlier the only real side effect is an occasional upset stomach, which is most common when taking creatine with other ingredients. To eliminate this, take Creatine monohydrate and ignore all the ads for these other types of Creatine. There are literally hundreds of creatine products in the market today but there is no miracle supplement and taking creatine with extra ingredients such as dyes and food coloring greatly increases the likelihood of upset stomach, nausea and bloating. If you are looking to gain weight and add muscle mass safely and effectively then creatine along with your high protein diet is going to be the best way to do just that.

Some other benefits of creatine are promotion of lean-muscle mass, reduce muscle wasting in post-surgical patients, increases muscle cell volume by increasing water and increases glycogen re-synthesis. Another often-overlooked aspect of creatine is how it helps in the treatment of various diseases and illnesses. Some of these include treatment of muscle weakness associated with congestive heart failure, treatment of ALS- Amyotrophic Lateral Sclerosis and helps treat people suffering from neuromuscular disorders such as muscular dystrophy and stroke.

Creatine is most commonly taken in powder form and mixed with grape juice. There are a few guidelines that should be followed while taking creatine. Creatine can quickly dehydrate a person therefore higher quantities of water are needed to help prevent dehydration and nausea, which are two potential side effects of taking creatine. Creatine is best taken with protein, which will help one’s body to absorb and retain the creatine. Alcohol and caffeine are diuretics and should be limited while taking creatine as this can lead to dehydration faster. Creatine should also not be taken with acidic drinks such as orange juice as this converts creatine into waste products.
An article found in the American Journal of Clinical Nutrition found that overall creatine is a scientifically proven way for athletes to enhance and improve their performance during exercise of high to maximal intensity. It is also shown to greatly help athletes who continually must endure high-intensity exercise.

According to Medicine & Science in Sports & Exercise a study concluded that a certain dosage of creatine each day had positive effects on short-term exercise for endurance athletes participating in endurance events. The study was done using triathletes in endurance sports. The athletes were given 6g of creatine per day. The results were that creatine had no effect on the cardiovascular system, oxygen uptake, and blood lactate concentration. Power performance increased greatly but endurance performance did not change.

5 Reasons You Should Supplement With Creatine

So what makes creatine one of the best sports supplements around?

Below we have gathered 5 of the top reasons you should be supplementing with creatine and why it has been such a popular supplement for many years.

Increases Muscle Size

Creatine is a cell volumiser, which means that when it is used as a supplement it can aid an increase in muscle size. The way it does this is by drawing water from the body in to the muscle cells, thus increasing their size. As a cell volumiser, creatine relies heavily on readily available water within the body. Therefore, you must make sure you consume plenty of water when supplementing with creatine in order to get the best results.

Enhances Brain Function

Believe it or not creatine is an important neuroprotectant which means it plays an important role in protecting nerve cells from environmental damage. Creatine is often used as a medication for those with degenerative brain disorders and has been linked to an increase rate of survival in conditions caused by free radical damage.

Creatine has also been linked to increases in short-term memory when supplemented daily at a dose of 5g.

Enhances Recovery

Studies show that participants who supplement with creatine regularly show a marked decrease in cell damage after resistance training, compared to people who do not supplement with it. It is believed that creatine reduces inflammation, thus decreasing the amount of mmuscle soreness a person would normally experience after intense exercise.

Increased Bone Healing

Real life studies amongst people who supplement with creatine show a marked increase in alkaline phosphate activity, which is a clear indicator of improved bone healing.

Creatine plays a major role in cell energy levels and this is a major contributor to bone growth and repair. This may explain why creatine appears to be an excellent supplement for improved bone healing, and for the treatment of osteoporosis.

Increases Anaerobic Activity Capacity

In one study participants who dosed with creatine at levels of 0.35g/kg body mass showed an increase in repeated bicycle sprint ability across all 6 sprints they were tested for. These results were impressive as the test subjects we all described as ‘elite power athletes’ meaning that the opportunity for improvements in performance is much lower than in untrained athletes, which is what many studies often use as test subjects.


On the whole creatine offers many fantastic benefits that resonate much further than just in the gym. The best creatine supplements will yield all of the benefits above if supplemented correctly.

As one of the most heavily researched supplements on the market to date, creatine is extremely safe to take as a sports or health supplement and can be taken by almost anyone.

Supplements For Prostate Health – Subsidiary Means

The quality of life one is enjoying right now can be spoiled when one is not feeling well or unhealthy. People in their younger years seemed to take their health for granted. As they grow older the toll of any of the diseases including those that are prostate-related are beginning to claim their price. Health is one of the important and most common topics that require a detailed discussion.

Prostate cancer on its early stages shows little signs and symptoms, to none at all. One must then be very conscious of any hint you could get from the little warning signs of prostate cancer afforded you, and get the necessary medical diagnosis and treatment the soonest time you can.

Men’s prowess declines with age – as probably the reason why nature deems it to be so that one is more prone to diseases and becomes less immune to sickness as one ages. Prostate problems symptoms are mainly evident to those at 40 years and above. It is at these points of a man’s life that such will be experienced. Keeping in these factors in mind, there are many products available in the market which supplements for Prostate Cancer.

Alternatives of Prostate Health:

Lycopene-rich – one of the most common and available Supplement for Prostate Cancer. It is mostly found in tomato-based products. As these are rich in Lycopene-rich. So you must have lots and lots of tomato. It will generally lower prostate Cancer. Other fruits that are rich in lycopene are pink grapefruit, watermelon, and guava. Dealing with Prostate Problems Symptoms requires that one does not give up hope. One must take the necessary medical help, and must live on healthily. Learn to take the helping hands of those who love you, and let them help you in gathering enough strength to continue on with the fight of this medical condition of yours. Help yourself and don’t let self-pity get the better of you. Be strong and hope for a better tomorrow. Pray and believe on a higher power that could heal and change your life.

Eating is an Important Supplements for Prostate Health:

Eat healthy. That means a moderate amount of everything, especially in salt and sugar. Keep a well balanced diet. Overdosing in salt does harm in the urinary system, and nothing complicates a weak prostate than problems in the kidney.

Zinc and Selenium: are the two important minerals which supplements for Prostate Health. Lack of these minerals lead to fade the immune system of the body. Pumpkin seeds are the source of zinc and selenium. Natural healing will not be the solution, and in fact, time is the enemy for prostate cancer. The more you wait, the worse it gets. The causes of prostate cancer has not bee fully traced by medical experts, however risk factors had been identified that might make men predisposed to the disease. One of the identified risk factors of prostate cancer is age.

Another Supplement for Prostate Health [] is to take the right step of consulting your doctor and getting the proper medical treatment. While prostate cancer is in its early stages, the better it is for you – and treatments are better able to have effective results if your condition is not that worst.