CREATINE , ITS BENEFITS AND SIDE EFFECTS

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 INTRODUCTION

Creatine is one of the most popular supplements in the world of fitness and sports. It plays a key role in increasing performance and muscle size, which is why it is most commonly used by athletes. Like any supplement, there are questions about creatine, such as its safety, possible side effects, and who should and should not use it.

WHAT IS CREATINE?

Creatine is a natural compound found in small amounts. It is found in red meat and seafood. It is produced in the body by the liver, kidneys, and pancreas. It is stored mostly in the muscles. It is used during high-intensity activities.

BENEFITS

⋅ Increase physical performance 

 ⋅increase muscle recovery 

⋅ muscle growth

⋅ supports brain functions

⋅ it can also be a cure for parkinson and muscular dystrophy.

SIDE EFFECTS 

⋅ It can cause a temporary weight gain

⋅ it can cause digestive issues

⋅ muscle cramps and strain
" there is no solid evidence that creatine can cause kidney damage "

 

IS CREATINE RISKY ?

For healthy persons, creatine is the safest supplement and also effective one. It should be used per 
day as recommended. It is the most searched supplement .
 however,
              there are some precautions
 

 • individuals that face kidney problems and kidney stones should not use this.

 • it should not be mixed with caffeine or alcohol because it can cause severe dehydration.


AGE RECOMMENDATIONS

• age for creatine use is typically 18 years and older.

•  Children less than 18 should not use creatine

•  For teen athletes, creatine should only be considered after a thorough assessment

WATER INTAKE 

Aim for at least 3 to 4 liters (about 100–135 ounces) of water per day for an average adult.

    • Body Weight          Recommended Daily Water Intake
     (68 kg)2.5 – 3.5 liters 
     (68–91 kg)3.5 – 4.5 liters
    (91+ kg)4.5 – 5.5 liters 

    if your urine is light yellow than its a sign of hydration and if its dark yellow than you should drink more water.



    CONCLUSION

    Creatine is a powerful supplement for athletes, bodybuilders, and those participating in sports to improve muscle growth and possibly cognitive function. It is generally safe for healthy adults to use when taken in appropriate amounts and with adequate hydration.

    However, like any other supplement, creatine is not without potential side effects, and its use should be informed by personal health status and goals. Individuals under the age of 18 should consult with a healthcare professional.

    supplements should never be compare with natural food. 

    How to do bulk ? What should be the diet during bulk?




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