Creatine is an amino acid that is found in the muscles of the human body mostly, in addition to its presence in the brain as well, and it is worth noting that it can be prepared artificially, and it is classified as a type of nutritional supplement, but most people get creatine by eating seafood And red meat and animal liver, and its importance lies in the fact that it provides the body with energy, when the body converts creatine into phosphocreatine, and stores it in the muscles, and this is what drives the majority of bodybuilding practitioners to take it orally to improve physical performance and increase muscle mass, in addition to it being used As oral doses in the treatment of specific brain problems and congestive heart failure, during this article we will explain what are the benefits of creatine for bodybuilding.
Benefits of creatine for bodybuilding
As was previously explained, creatine is a substance found in muscle cells, and it plays an important role for bodybuilders, and in what follows, the most important benefits of creatine for bodybuilding will be focused on:
It helps to produce energy in the athlete’s body during exercise that requires high physical effort such as weightlifting, especially well trained, and this is shown by their ability to continue exercising for a longer period, it increases the rate of activity with an increase in muscle mass, despite this Training hours should not be overloaded.
One of the benefits of creatine is that it is one of the best nutritional supplements that bodybuilders use during intense exercise, as it helps the body to gain muscle mass that can withstand exercise, in addition to enhancing body strength and improving athletic performance.
One of the benefits of creatine is that it has the ability to increase muscle growth in the short and long term, specifically the strength of the leg muscles, and this explains the reasons for cycling practitioners, as it increases the rate of muscle fiber growth in bodybuilders at a rate of 2-3 times greater than Those who do not take this dietary supplement during exercise.
Damage to creatine
Creatine is a very safe dietary supplement when taken orally in doses equivalent to approximately 25 grams per day for up to 14 days, and lower doses of up to 4-5 grams taken daily for up to 18 months as well, but it can cause harm and health complications. When taken, including the following:
- It causes stomach pain.
- Feeling sick.
- Have diarrhea.
- Muscle spasm.
- It causes dryness in the body, so it is recommended to drink large amounts of water to compensate for what the body is losing.
- Gain weight gain.
- It might cause an irregular heartbeat in some people.
Warnings when taking creatine
On the other hand, care must be taken when consuming creatine as a dietary supplement, to avoid exposure to some health problems, but it must be mentioned that there is no documented medical information indicating the risk of pregnant or breastfeeding women using this substance, but it is advised to stay away from it, and among these warnings the following: :
For children 5-18 years old, there is no health risk if a dose of 3-5 grams is taken daily for a period of 2-6 months, and for children 2-5 years old, the recommended dose of creatine is 2 grams per day for 6 months. Months, the dosage for infants is 0.1-0.4 g / kg per day for up to 6 months. If doses are taken incorrectly or in excess, they may pose a health risk.
It is forbidden for people with bipolar disorder to avoid mania, and this can be done when they take creatine on a daily basis for four consecutive weeks.
It is forbidden for people with kidney disease or diabetes, to avoid worsening health, especially those with kidney disease.
People with Parkinson’s disease are not allowed to take it with caffeine, in order to avoid the ill health of the patient, so care must be taken and caution and to reduce the intake of caffeine while maintaining the doses of creatine.