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Safety Considerations
Creatine can be used safely by all adults. A person diagnosed with
hypertension is advised to consult a health care professional before
starting any exercise program, whether or not it includes creatine
supplementation. There is no known level of toxicity. Because the
human body and human muscles limit maximum levels of creatine,
supplementation of large doses (for example, above 20 grams per day)
will be readily eliminated through urinary excretion.
Occasional side-effects among some individuals have been noted, such
as headaches. Clinical tests are available for determining
creatinine levels as a measure of kidney function, where the normal
readings are 0.6 to 1.3 per 100 cc of serum. A harmless side effect
of creatine supplementation is increased creatinine levels in urine,
which can give a false positive result for some tests of kidney
problems.
Similar false-positive results are found with Vitamin C
supplementation. Within a few days after creatine supplementation is
stopped, the creatinine levels in the muscle, blood, and urine
return to normal levels,. When taking creative supplements,
individuals need daily 3-4 lt of water
Why People take it?
High-Intensity, Short-Duration Competitive Sports. Creatine
supplementation is used by sprinting, weight-lifting, shotputting,
javelin throwing, football, baseball, etc. Runners and Cyclists.
during training and competitive events, for its ability to improve
athletic endurance in uphill race segments, mid-race changes in
running speed, and sprint finishes. also positive contribution to
short-distance running, Creatine supplementation is also used by
runners for longer-distance events, such as the 1000-meter running
events.
Physical Attractiveness. Creatine is of value to individuals who
exercise regularly in order to improve overall muscle tone and
definition. Body Building. Body builders regularly take creatine
supplements to increase their muscle mass, and to have the power and
strength for vigorous weightlifting and exercise programs. Many body
builders report increases in their lean muscle masses of between 3
and 5 kg while supplementing with creatine monohydrate. Vegetarians.
Meat-restricted and strict vegetarians may consider taking
maintenance levels (2 grams daily) of creatine because of their
reduced dietary intake and typically low body reserves of creatine.
Weight Loss. Creatine supplementation increases the rate of loss of
body fat in conjunction with aerobic exercises. During exercise
sessions lasting three minutes or more, a variety of fuels are used
in ATP-ADP production, including body fat.
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