Creatine Effects on Muscle
The use of creatine and its effect on muscles is a controversial subject. Some experts claim that creatine is near useless, while others claim it has clear benefits. Still others believe it to be dangerous. However, many athletes continue to use it to increase performance and to speed up muscle gain. To be safe consult with a doctor before taking creatine and follow recommended dosages.
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What Is Creatine?
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Creatine is an aminoacid found in the muscles. Many athletes find that it increases their performance by giving them a boost of energy. Muscle builders take it because the added energy allows them to exercise more, leading to greater muscle gain. Creatine occurs naturally in our bodies, but it can also be absorbed through dietary means. Creatine is usually taken in powdered or capsule form, but it is also available in liquids and energy bars.
How Creatine Gives Muscles Energy
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The University of Michigan says that muscles convert energy into work when they contract. The muscles use a substance called ATP (adenosine triphosphate) to do this. The contraction process breaks down the ATP into ADP (adenosine diphosphate). Creatine gives an athlete a short boost of energy because it helps convert the ADP back into ATP, creating more fuel for the muscles.
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Beneficial Effects on Muscle
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According to the University of Michigan, "creatine increases the amount of water stored in muscle and increases muscle volume." But they go on to say that 20 to 30 percent of people who take creatine show no benefits. The University of Maryland Medical Center reports that some studies do show that "creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises," but they caution that the evidence is far from conclusive.
Adverse Effects on Muscle
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The University of Maryland's list of possible side effects includes muscle strains, pulls and cramps. A Rice University report lists those same side effects and cautions people to avoid using creatine. The chief concern among experts is that there is no long term safety data available, yet more and more athletes continue to take creatine. Several athletic organizations, such as the NCAA and the Healthy Competition Foundation, have banned creatine entirely.
How to Get the Maximum Effect
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The University of Illinois recommends taking creatine in two phases, each lasting 5 to 7 days. This maximizes the creatine's effects on the muscle. The "loading" phase calls for 5 grams of creatine, 4 times a day. The "maintenance" phase lowers the daily total to between 2 and 5 grams. The University of Illinois says that most sports medicine experts agree that following the creatine cycle for more than 2 months in a row is useless, as the gains in energy and muscle mass diminish. Most athletes take several months off between creatine cycles to maximize the effects of creatine.
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