Creatine Supplementation
Over the last month I have received quite a few queries about creatine supplements and I thought it would be a topic to write a blog post on.
What is creatine?
It is a food constituent derived from animal sources, found in muscle tissue.
Creatinine is a very popular supplement and enhances energy production which gives athletes an extra burst of strength.
How does it work?
Creatine in the form of creatine phosphate is responsible for producing short bursts of energy.
To produce energy, creatine follows the anaerobic energy pathway. This means that it is does not require oxygen to be broken down and release energy as say, carbohydrates would. Owing to this, ATP (energy) is produced very quickly and within the muscles the process of anaerobic energy production occurs in the type II muscle fibres.
When a creatine supplement is used, the creatine stores in the muscles are elevated and this boosts the ability of the muscles to perform high-intensity, short duration workouts.
Advantages of using creatine
Creatine works best during high intensity workouts which are of short duration and is not as beneficial for endurance activities.
Creatine has been found to enhance the body’s ability to synthesize ATP anaerobically.
It helps in muscle building. When there is an increase of creatine in the muscle fibres it leads to water retention and as a result, muscle fibre thickening. This increase of creatine and water in the muscles triggers protein synthesis and lowers protein depletion. Simply put, creatine creates an ideal environment for muscle growth.
Is it safe?
Although creatine is used widely, the cons outweigh the pros. Carefully monitored dosages in healthy adults have not proved to be detrimental but creatine supplementation does have known side effects.
Some of the side effects associated with improper creatine supplementation are dehydration, fatigue, weight gain, renal problems, headaches, fever, nausea and vomiting.
Children under the age of 18 years, pregnant and lactating women, those with diabetes, liver and renal problems must refrain from using creatine supplements.
For some individuals using creatine is almost a necessity and at times like these it is best to consult your dietitian or health care professional. They will be able to advise you on the suitable dosage and monitor your progress so that any side effects may be avoided.
Author: Anandini Swaminathan, Dietitian & Sports Specialist
