Creatine is a helpful supplement for muscle mass growth and certain sports. Those most likely to benefit are athletes who wish to add more muscle mass and strength. Non-athletes who wish to bulk up and look better are also good candidates.
Suggested use: Take about 3 grams (a little over half a
teaspoon) of creatine supplement daily for one month with a break of 2 days a
week. Best time to take a creatine supplement is before, during, or after a
workout, although a creatine supplement will work even if taken at other times
of the day.
Source Naturals Creatine
Powder
Creatine monohydrate is converted to creatine
phosphate (CrP) in muscle tissue. CrP provides a critically important store
of energy which helps to power short bursts of intense muscular activity, as
in weightlifting. Creatine phosphate helps recycle ATP
for energy production in muscle cells.
Suggested Use: 1 level creatine monohydrate teaspoon shortly before or after exercise, mixed in water or juice as desired. When
beginning creatine monohydrate supplementation, taking 1 level teaspoons 2 times
daily for 5 days may optimize results. Or, take as recommended by your
health care professional.
Creatine monohydrate
supplements as
treatment beenfit for COPD
Normally we think of creatine monohydrate as a bodybuilding
supplement. COPD is short for chronic obstructive pulmonary disease, a
condition that comes after years of smoking, repeated infections or other
types of damage to lung tissue. A study done in England showed patients
with chronic obstructive pulmonary disease who took creatine monohydrate supplements
gained fat-free mass, had increased peripheral muscle strength and
endurance, and improved health status. However, whole body exercise
capacity was not improved. One of the researchers commented,
"Creatine monohydrate, which is used by many healthy athletes, led to COPD patients
putting on muscle bulk, gaining muscle strength and endurance, and feeling
better...(and) it may make their quality of life better. Creatine
monohydrate therefore may be potentially useful to a large number of patients with
this disease."
A cautious approach would be to take 2 or
3 grams of creatine monohydrate a day (about half a teaspoon) mixed with a couple of
ounces of juice. Creatine monohydrate can also build muscle mass in most everyone,
particularly if a small amount of exercise is performed anytime during the
day.
Use by soccer players
Creatine supplementation does not affect clinical
health markers in soccer players.
Br J Sports Med. 2007 Aug 23; Facultad de Ciencias, Universidad de la
República, Uruguay.
To study the effects of 8 wk creatine monohydrate supplementation on blood
and urinary clinical health markers in soccer players. Fourteen soccer players
were randomly assigned in a double-blinded fashion to creatine monohydrate (N =
7) or Placebo (N = 7) group. Ccreatine monohydrate group ingested 15 g/d during
7 d, and 3 g/d for the remaining 49 d, whereas the Pla group ingested
maltodextrin following the same protocol. Soccer-specific training was performed
during the study. A gain of total body mass was observed after creatine
monohydrate intake, not with placebo. Blood and urinary markers remained within
normal reference values. There were no significant changes in renal and hepatic
markers after creatine monohydrate intake. However, total CK activity
significantly increased, and uric acid level tended to decrease after creatine
monohydrate use. Likewise, serum glucose decreased in the creatine monohydrate
group following supplementation. No significant differences in urine parameters
were found in either group after supplementation. 8 wk of creatine
monohydrate supplementation had no negative effect on blood and urinary clinical
health markers in soccer players. Properties of creatine monohydrate may,
however, be associated with an increase in CK activity, improving the efficiency
for ATP resynthesis, phenomenon indirectly confirmed by the decreasing tendency
in uric acid concentration. Furthermore, creatine monohydrate seems to slightly
influence glucoregulation in trained subjects.
Interactions with herbs
We don't foresee any problems combining creatine monhydrate powder less than 4
grams with usage of
tongkat ali herb the same day.
Creatine monohydrate powder
supplement questions
Q. I am a vegan please tell me about the ingredients of creatine powder.
Is it made from fish or another animal?
A. Creatine is made synthetically and so it is okay for
vegetarians. This creatine monohydrate powder is not a capsule so it does not
have gelatin.
Q. I have recently started taking creatine monohydrate to give me an edge while
working out. I would like to know if it creatine monohydrate can shrink the
penis or cause a bad odor? I have not noticed anything yet, but have read one or
two stories about this happening. I really don’t believe that creatine
monohydrate could possibly cause any side effects such as the above mentioned
ones, but I would like a trust worthy second opinion on this please.
A. We are not aware of creatine monohydrate causing such problems
with erection or bad odor.
Q. After reading your article on creatine monohydrate, I
purchased Ultimate Nutrition Crea Pure. I take it 4 days a week with water
before workout. I take up to 5 grams of creatine monohydrate and not more than
that. I have increased my body weight and also power. I am totally fit and fine
without having any bad side effects. Thanks a lot sir for your article. You have
helped me a lot. Now I am planning to take Cell Tech. Would you please advice me
whether I take as 5 grams or more than that as per the direction given in the
container. I want to know what is the amount or percentage of creatine
monohydrate is in Cell Tech. If I want to take Nitro Tech then also how much
should I take.
A. Sorry we are not familiar with these creatine monohydrate
products.
Q. I am an avid soccer player. Does creatine monohydrate
powder slow down total speed and endurance?
A. Unless excessive muscle bulk is added by working out with
weights, creatine monohydrate powder use should not have a significant effect on
speed and endurance.
I am 17 years old. is it safe for anyone under the age of 18 to use creatine
monohydrate powder?
Creatine monohydrate powder may be safe to use by teenagers if
used occasionally, in low dosages, and with frequent breaks.
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