HEALTH
The Creatine Question
Thinking of taking a Creatine supplement to maximise your workout results? Our health expert gives some salient advice.
A GCN.ie member asked our Health Expert & Nutrition Expert, Greg Joynt: Can you give me some info about it before I start and also what is the best type to use?
Greg says:
Creatine is a compound that’s made naturally in our bodies to supply energy. It is mainly produced in the liver from other amino acids. From the liver it is transported in the blood to the muscle cells. Creatine can be obtained in the diet from fish, beef and pork (approx 3 to 5g creatine per uncooked fish or meat.
Theoretically, elevated creatine stores allow athletes to maintain greater training volumes, particulary if involved in repeated short bursts of activity such as weight training, sprinting, football and rugby. Supplementation MAY also help with the following:
- Promote protein manufacture and muscle hypertrophy (It draws water in the body towards the muscle cells) therefore volumising muscle size.
- Reduces muscle acidity (delay the buildup of lactic acid or of its effects.).
- Reduces muscle protein breakdown following intense exercise.
- Speed up recovery time inbetween ‘sets’
Creatine monohydrate is the most widely available form of creatine. It is the least expensive and is the best form at the moment.
Creatine uptake is also greater immediately after exercise so adding creatine to the post exercise meal will help boost muscle creatine levels.
SIDE EFFECTS: Weight gain due to water retention, Muscle cramping, Dehydration, headaches, Kidney and muscle damage, Upset stomach, diarrhea, Allergic reactions (red ears, red cheeks, rashes), Hypertension, Clenched teeth, Research currently being carried out on high blood pressure links.
If you are considering supplementing you’re diet with creatine please note the following:
Do not take it if you have any kidney or liver problems. Always increase you’re water intake to avoid dehydration and for creatine to work properly. Never exceed the recommended dose.
There is still no research done on long-term side effects of creatine supplementation. Take it with water rather than fruit juices as it changes into a substance known as creatinine, which is very damaging for the kidneys.
It has also been noted that caffeine and fruit juices neutralize the effects of creatine. If you notice any adverse effects while taking creatine, stop taking it. To be sure that you are not masking an underlying kidney problem tell your physician that you are taking creatine.