Why,Use,Creatine,Monohydrate,C health Why Use Creatine Monohydrate?
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Creatine Monohydrate iswidely ingested supplement by many bodybuilders, and for many reasons. This ismainly because it is one of the few dietary supplements proven to increaseperformance. First we will go ahead and review what creatine is, and how it isused in our bodies. Creatine is created in our bodies from the amino acidsmethionine, glycine, and arginine. Furthermore, its stored in our bodies aseither creatine phosphate, or phosphocreatine (1). Now during high intenseshort amounts of exercise adenosine triphosphate (ATP) is the main energysource, the problem is that it quickly used. For ATP to release energy, itreleases a phosphate to create energy and then is now adenosine diphosphate(ADP). However, it needs an additional phosphate to produce more energy, andthat is where creatine comes into play. Creatine phosphate gives a phosphate toADP so it can then become ATP and again produce energy. So, in theory increasedcreatine phosphate stores can increase the amount of exercise you can perform duringshort intervals (1).Research shows creatine monohydrate increases performance!Now that we have gone over the basics of creatine lets now look at scientificresearch to see if it lives up to its hype. One study conducted had two groups,one added creatine to supplement their diet, and the other a placebo for 28days. The end results portrayed that the creatine group had total weightincrease of 2.42 kg, while the placebo only gained .85 kg, additionally theypointed out the water weight of both groups was similar showing that thisincrease would not be due to water-retention during the use of creatine.Additionally increases in bench press, squat, and power clean were all muchhigher. This study obviously shows that creatine aided in performance forpeople doing resistance training, and also those who are looking to add weight (2).Furthermore another study conducted found that when compared to the placebomaximal strength of the muscle groups trained increased 20-25%, and fat-freemass increased 60% more. Furthermore the group taking creatine had a highermuscle phosphocreatine stores (3). There are numerous other studies showingcreatines effectiveness, however I believed the ones I highlighted show thatit does work. Creatine is it toxic for our kidneys?There is some concern about it being bad for the kidneys, however thesestatements are not true. One study performed had people who had used creatine10 months to 5 years compared to a control group. They found that there was nostatistical difference between for plasma contents and urine excretion rates ofcreatinine, urea, and albumin (4). In conclusion, research shows that creatineis an safe and effective supplement to use for enhanced performance.
Why,Use,Creatine,Monohydrate,C