Benefits of Supplementing With Creatine


Creatine monohydrate helps build lean muscle mass. This is especially important for those who have experienced muscle atrophy because of various diseases or through lack of exercise.

Muscle atrophy is serious and can result in a reduced lifestyle. Eventually walking and balancing can be adversely affected. Falls and other injuries can compound the negative effects of muscle atrophy. This is why reversing muscle atrophy, building lean muscle mass, is so important.

Exercise, especially resistance exercise, along with creatine supplementation can help reverse muscle atrophy.

Dos and Don’ts of Muscle Recovery

In today’s video, I want to talk to you about the dos and the don’ts of muscle recovery.

1. Don’t over train (take off 1-2 days a week)
2. Don’t consume a lot of sugar or fast food
3. Don’t do a lot of isolated movements

1. You do want to eat an anti-inflammatory diet
2. Get plenty of protein and amino acids
3. You want to do compounding movements
4. Eat more fruits and vegetables

Following these dos and don’ts, you will see improvements in your muscle recovery.

For more info:

What Exactly is Creatine?

Creatine is an amino acid (amino acids are the building blocks of protein). Creatine is made in the body by the liver and kidneys. It is derived from a diet containing meat and animal products. Creatine (creatine monohydrate) is a without color, crystalline substance used in muscle tissue for production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contractions and many other functions in the body.

What Does Creatine Supplementation Normally Do in the Body?

In the body, creatine is changed into a molecule known as “phosphocreatine” which serves as a storage space reservoir for quick energy. Phosphocreatine is especially important in tissues like the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do Athletes Take Creatine Monohydrate?

Studies have shown that creatine monohydrate may increase performance of athletes during activities that require quick bursts of energy, such as sprinting or weight lifting, and can help sportsmen recover faster after exercise. Creatine is great for the professional bodybuilder and those doing resistance training. It helps increase muscle mass, instead of muscle endurance, so it’s not suitable for athletes participating in endurance activities.

Why Have I Been Hearing So Much About Creatine in Neuromuscular Disorders?

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study simply by MDA-funded researcher M. Flint Beal of the Cornell University Medical Center showed that creatine was twice as effective as the prescription drug riluzole in extending the lives of rodents with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario, found that creatine can cause modest increases of strength in people with a variety of neuromuscular disorders. Beal’s work was released in the March 1999 issue of Nature Neuroscience and a second document was published in the March 99 issue of Neurology.

I Want to Begin Taking Creatine — Is it Safe?

For the most part, athletes haven’t experienced adverse side-effects while taking creatine, although recently there were a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in research of creatine supplementation. Dehydration is reported to be a problem while using creatine.

Athletes generally take a “loading dose” of 20 grams of creatine a day for five or even six days, then continue using a “maintenance dose” of 2 to 5 grams of creatine per day thereafter.

What Are the Side Effects?

Little is well known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of unwanted effects of creatine, diarrhea was the most often reported adverse effect of creatine supplements, followed by muscle cramping. Several reports showed that kidney, liver organ, and blood functions were not impacted by short-term higher amounts or long lasting lower amounts of creatine supplementation in healthy young adults. In a small study of individuals taking 5-30 grams per day, no change in kidney function was noticed even after up to five years of supplements. Muscle cramping after creatine supplements has been anecdotally reported in some research.

Benefits of Taking Creatine

• increases athletic efficiency
• increases muscle mass
• good for muscular disorders

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