Creatine as an ergogenic aid
Creatine is a widely used supplement that enhances sports performance by improving muscle concentration, exercise capacity, and training adaptation.
Role in the body
Synthesised in the kidneys and liver, creatine is primarily stored in skeletal muscle (95%) and obtained from dietary sources like red meat and seafood. The body requires 1-3g daily to replenish degraded creatine.
Exercise benefits
Creatine enhances post-exercise recovery, reduces injury risks, improves heat tolerance, prevents muscle atrophy, and may have neuroprotective effects.
Medical benefits
Creatine may aid conditions like creatine synthesis deficiencies, neurodegenerative diseases (e.g., Parkinson’s, Huntington’s), ischemic heart disease, ageing-related muscle loss, and foetal development during pregnancy.
Debunking myths
Creatine is not a steroid, does not always cause water retention or baldness, and may not require a loading phase. It is beneficial for both men and women.
Supplementation considerations
Creatine is generally safe when consumed within the recommended 3-5g daily dose. Potential side effects include increased body mass, digestive issues, and water retention. Consultation with a healthcare provider is recommended before supplementation.
Read full blog here: https://www.thelondonobesityclinic.co.in/maximising-creatines-performance-benefits/
