Creatine is the most widely researched performance-enhancing nutrient on the market. It’s prevalence within the supplement industry leaves us wondering: can you get stronger without supplementing with creatine? Is it safe?
Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise.
Your body stores creatine as phosphocreatine in your muscles, where it’s used for energy.
People use creatine for improving exercise performance and increasing muscle mass. It is also helps in muscle cramps, fatigue, multiple sclerosis and many other conditions.
Although there are creatine rich foods which you can consume, it will take a lot of food to meet your needs especially if you are a high performing athlete. Hence, people consume supplements.
When you consume creatine, it is converted in our body to creatine phosphate which is then generated into adenosine triphosphate (ATP). This energy is then used for explosive exercises.
If you’re able to lift more weight in the gym, you’re able to break down more of the muscle fibre that your body can then repair and rebuild bigger and stronger after your workout.
A lot of claims have been there in regards to the safety of using creatine.
So is it safe? Long story short, yes, it is safe.
Creatine can slightly raise levels of creatinine in your blood which is commonly measured to diagnose kidney or liver conditions. However this doesn’t mean that it is harming your kidneys and liver.
That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns.
It is also contraindicated with certain medications. So make sure you are consulting with a medical expert first if you are on any medications