Creatine | Wecare.gr

Η creatine is a substance that is naturally produced by the body and is mainly found in μυς and brain. Most people get creatine through their diet, mostly from seafood and red meat, although at levels much lower than those found in synthetic creatine supplements. In addition, the body can produce approx 1 gram of creatine per day through liverOf pancreas and renal.

Η creatine often used by athletes to improve their athletic performance and increase their muscle mass, as it appears to help muscles produce more ATP (adenosine triphosphate), an energy source used for activities that require quick bursts of movement, such as lifting weights or sprint. However, there is no evidence that creatine helps improve performance in aerobic sports that increase breathing rate and heart rate.

People also use it creatine to treat certain brain disorders, neuromuscular diseases, congestive heart failure, and other conditions. Topical application of creatine can be used to treat skin aging.

Research shows that creatine may be particularly beneficial for people with low creatine levels, such as vegetarians, and that its use is generally safe when taken in appropriate doses for up to five years. However, it can cause weight gain, usually as lean muscle mass, and may be unsafe for people with pre-existing kidney problems.
Possible interactions include caffeine, as combined use may reduce effectiveness

Features and Benefits:

Improved Athletic Performance: Allows the athlete to perform more repetitions or perform better in sprints, leading to increased strength, muscle mass and performance.
Injury Prevention: Reduces the chance of dehydration, muscle cramps and injuries.
Brain Health and Cognitive Performance: May improve performance on cognitive tasks, especially in the elderly.
Sarcopenia and Bone Health Support: Helps address age-related decline in muscle and bone density.

Foods with Creatine:

Seafood
Red meat

Available Formats:

Powder
Capsules
Liquids

Deficiency Symptoms:

Decreased muscle strength
Fatigue

Factors Leading to Deficiency:

Low dietary intake
Increased needs due to intense exercise

Recommended Intake:
The recommended dosage can vary, but it is usually recommended to load with 20g per day for 5-7 days, followed by a maintenance dose 3-5g the day.

Side effects:

Weight gain, mainly due to fluid retention
Cramps and stomach discomfort

Η creatine is a safe and effective supplement to improve it muscle strength and performance, while simultaneously supporting the health of the brain and skeletal system. However, it should be used with caution, especially by people with pre-existing kidney problems.