Creatine It is one of the most widely used sports supplements worldwide. Many people take it to strengthen muscles, improve athletic performance, and promote muscle growth.
But adults aren’t the only ones using this supplement. More and more adolescents and young adults are reporting Take Creatine We hope you will benefit from the supplement.
According to the survey 72% of male athletes Reported creatine use by ages 17-18. The purpose is generally More common among athletesEspecially young men.
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Although creatine is generally considered safe for use by young people, it is not a shortcut to staying healthy. Young people looking to build strength or improve their athletic performance are better off focusing on prioritizing exercise, eating properly, and sleeping.
Creatine is natural compounds It is stored within the muscles. Small amounts are produced in the kidneys and liver, but most (about 95%) comes from eating meat and seafood. Creatine plays an important role in providing energy during high-intensity activities such as: Sprinting and lifting weights.
Although several forms of creatine are commercially available, Creatine Monohydrate It is the most stable and extensively studied form.
Numerous studies have shown that creatine supplementation improves performance in high-intensity exercises that require strength and power, including: strength training And sprint. Creatine supplementation may also have further consequences. muscle growth When combined with resistance exercise faster recovery From exercise.
New research also suggests that creatine’s benefits extend beyond the gym. Studies have shown that creatine can improve aspects of: cognitive function – Especially memory and attention.
Creatine too shows promise A product for the elderly that prevents muscle loss and protects against neurological diseases such as Parkinson’s disease and Alzheimer’s disease.
Creatine Safety
A typical diet that includes meat and seafood includes: 1-2g creatine This keeps the creatine content in your muscles at around 60-80%.
Taking a creatine supplement daily will eventually fill your muscles with creatine. There are two common ways to do this:
The fastest and most commonly studied method involves a one-week loading phase. This means taking 0.3g of creatine per kilogram of body weight four times a day. For example, a 75kg person would consume a total of 24g of creatine per day.
not alternative approachA more gradual way to increase muscle creatine levels is to consume 3 grams of creatine per day for approximately 28 days.
Both approaches will fill your muscle creatine stores. The first (loading) approach fills your creatine stores faster, giving you the benefit of faster performance. However, the second approach is less likely to cause temporary problems. stomach discomfort (such as bloating and diarrhea) This is more common when using the loading approach.
Whichever approach you use, you will need to consume 3 to 5 grams of creatine daily to maintain muscle creatine levels.
According to numerous studies Short-term and long-term creatine supplementation (up to 30 g per day for 5 years) is safe and has no adverse health effects, even when taken in a hospital setting. recommended dosage.
The most common side effect of creatine as a supplement is weight gain. Increases moisture retention From muscles. This extra water is only retained as long as you take creatine.
Creatine and Young People
Creatine has been shown to be safe and effective in adults, but only a few studies have examined its effects in children and adolescents.
According to available research, creatine It seems safe. Youth can use and provide Performance BenefitsEspecially for athletes. Most studies only looked at safety. Creatine Dosage It is 0.1g to 0.3g per kg of body weight per day. Therefore, it is important that adolescents who choose to use creatine do not exceed this dosage.
Although creatine appears to be safe for children and adolescents to consume, without proper nutritional education and dosage supervision, there is a risk of creatine misuse, potentially leading to: side effect Stomach cramps, etc.
A study assessing young athletes’ understanding of sports supplementation methods. Must use Only 11% of athletes reported correctly answering questions about creatine use.
Regardless of your age, it’s important to recognize that supplements like creatine are not a shortcut to improving strength, building muscle, or losing body fat. Supplements have a lot to offer Smaller performance gains This compares to what you can achieve with just good training and nutrition.
Sports supplements support training and recovery, but consistent exercise, a balanced diet, and adequate sleep.
With a well-designed training program and healthy eating plan, young people can experience rapid gains in strength, power and endurance without the need for supplements. Focusing too quickly on taking supplements distract young people It starts with establishing good training habits and healthy eating patterns.
This is why most sports nutritionists recommend using the following method: Food First ApproachWe focus on maximizing the quality of your diet before recommending supplements like creatine.
Paul HuffSports and exercise physiology instructor, University of Westminster
This article is republished from: conversation Under Creative Commons License. read original article.
