Creatine Monohydrate 750mg Capsules

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Supplement form 750mg Capsule Is a form of Sports supplement Ingredients Creatine monohydrate Gelatine Magnesium stearate Dosage Take two capsules twice daily Cautions If you are pregnant or lactating, taking medication or under medical supervision, please consult your GP or medical professional before taking supplements. Do not exceed recommended dose....
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Supplement form

750mg Capsule

Is a form of

Sports supplement

Ingredients

  • Creatine monohydrate
  • Gelatine
  • Magnesium stearate

Dosage

Take two capsules twice daily

Cautions

If you are pregnant or lactating, taking medication or under medical supervision, please consult your GP or medical professional before taking supplements. Do not exceed recommended dose. Food supplements should not be used as a substitute for a varied diet. Store is a cool dry place. Keep out of reach of children NOT intended for use by persons under the age of 18

Alternative Names

 

What is Creatine?

Creatine monohydrate is an important component within the human body and is found in highest concentration within the muscles. It is naturally produced within the body and can be taken in through some foods. Both seafood and meats are very rich in quality creatine. It can also be manufactured and provided in supplement form.

How does it work?

Creatine is an organic amino acid that is naturally produced in the human body and is found in excessive quantities within skeletal tissues. Seafood and meat are both rich sources of creatine. If you do not eat meat or fish, then you can increase creatine synthesis within the body through other amino acids, which includes glycine, methionine, and arginine.

Basically, the purpose of creatine is to assist with providing energy to cells within muscles in the human body. The belief is that creatine operates as a sort of phosphate storage for the purpose of adenosine triphosphate (ATP) regeneration. As a reminder, ATP is the primary source of energy for muscles that the body immediately relies on when performing any type of overly intensive activities involving the muscles. During muscular contraction, phosphate is decreased within the ATP as energy is produced. By supplementing with creatine, you are able to replenish the energy through replacing the phosphate that is no longer available, which ultimately leads to a higher production of ATP.

It is believed that the increase in creatine availability will result in a larger storage of fuel that can be resourced when performing any intensive exercise. This may be for a professional sprinting event or it could even just be to maximize your performance and possibly add a repetition onto one of your sets when lifting weights. There are also volume increasing benefits involved with creatine supplementation, in which additional nutrient and water intake to the cells of muscles occurs. This is the reason for a slight weight gain or bloated look occurring when first starting creatine supplementation, and especially during the creatine loading phase.

Used To Treat

Creatine is primarily used to enhance athletic performance for those that are young and healthy and needing additional energy during highly intensive muscle activities. Numerous variables may affect the overall results that creatine has, such as the age, activities performed, dosing amounts, and overall fitness level of the user. There is no indication that creatine supplementation can enhance aerobic exercise performance, or improve health of those that are older in age. There is no reason to believe that creatine supplementation will improve endurance or give professionally trained athletes an edge in their respective sport. Further, there are no conclusive findings to support that the creatine loading phase (of 20 grams per day for five days) will increase the effectiveness in comparison to continuous dosing at the same amount from the start.

However, do not forget that there is not a completely determined list on who will see positive effects from creatine supplementation and at which doses these effects will take place. The clinical trials that have been completed in recent time have typically had less than 40 test subjects involved, which is too small of a sample size to make a conclusion on any findings.

-          Parkinson’s disease symptoms may be alleviated and slowed down in development through creatine supplementation.

-          Weakness and low endurance caused by heart failure may be improved.

-          Weakness from muscular dystrophy may be improved.

-          Vision loss from gyrate atrophy may be slowed down.

-          McArdle’s disease symptoms may be relieved. Certain findings indicate that high amounts of creatine every day will improve the overall capacity for physical, muscle activities in patients suffering from McArdle’s disease. It is also believed that pain in the muscles from physical activity may be lessened through creatine supplementation.

Key benefits

The scientific evidence that verifies the effects of creatine for short periods of high intensity exercise is abundant. However, the effects of creatine supplementation for endurance exercise have not been noticed to the same extent.

Goes well with

Creatine supplementation is most effective with a healthy balanced diet and a proper training regimen.

How to take/dosage

To enhance physical and muscular performances, there have been numerous dosing plans that have been tested:

-          Normally, a creatine loading phase that consists of 20 grams each day for five days and then 2 grams per day thereafter is administered. However, two days of creatine loading has been tested as well.

-          A creatine loading phase lasting six days at 9 grams each day has been tested. Suggestions have been made by certain sources to simply supplement with 3 grams each day for a total of 28 days instead of going through a loading phase.

While using creatine supplements, it is essential to make sure that you consume at least 64 ounces of water each day.

-          For the treatment of heart failure related symptoms, 20 grams of creatine should be taken each day for five to 10 days.

-          To treat the symptoms of Parkinson’s disease, both 10 grams of creatine per day and a creatine loading phase of 6 days at 20 grams each day, followed by 6 months at 2 grams each day, and then 18 months at 4 grams each day have been tested.

-          To increase resistance strength for those suffering from Parkinson’s disease, a loading phase lasting five days with 20 grams of creatine each day, and then 5 grams of creatine each day thereafter is used.

-          To treat gyrate atrophy, only 1.5 grams of creatine each day is necessary.

-          To treat any type of dystrophy to the muscles, a total of 5 grams each day is recommended for children, and 10 grams each day for adults.

-          To treat symptoms of McArdle’s disease, a loading phase of 150mg for every kilogram of bodyweight is taken for the first five days, followed by 60mg for every kilogram of bodyweight.

Possible side effects

It is believed that creatine should be considered as most likely safe to use in supplement form if administered at the recommended dosing amounts. It is still possible that side effects, such as diarrhea, muscle cramping, nausea, and stomach pain will occur while using creatine supplements.

If orally administered in high amounts, it may be unsafe to use. There are worries that excessive intake of creatine could result in a greater chance of damaging the functions of the heart, kidney, and liver. It is still important to note that there is no proven correlation between these potential side effects and the excessive intake of creatine in supplement form.

The effects of creatine ultimately cause water to reach your muscles. As you are taking water from other areas of your body, it is essential that you replace the water loss. Further, it is advised to avoid exercising while outside if it is hot out as you will become dehydrated very quickly.

A lot of users will notice a weight gain at first when using creatine supplements. This is caused by the additional water in the muscles and not because of any addition to the weight of your muscle mass.

When creatine is combined with ephedra and caffeine, there may be the possibility of an increased risk of stroke and other relevant and severe side effects.

When creatine reacts poorly, there may be the possibility that it will lead to cardiac arrhythmia (irregular heartbeat), but there is no evidence to back this theory.

Another non-conclusive theory is that creatine supplementation can result in pigmented purpuric dermatosis for certain users.

Interactions

Creatine may interact poorly with nephrotoxic medication and cause an increased risk of damage to the kidneys. Nephrotoxic medication consists of any medication that may cause harm to the kidneys. The risk involved is higher when dealing with high levels of creatine intake. Some examples of medication that may increase this risk while combined with creatine include: Advil, Motrin, and other nonsteroidal anti-inflammatory drugs (NSAIDs), Amikin (amikacin), Garamycin and other gentamicin drugs, Aleve and other naproxen drugs, and more.

Safety concerns

Pregnant and lactating: There is not sufficient information available at this time on the effects of creatine supplementation with women that are pregnant and lactating. To be safe, it is suggested that you do not use creatine supplements during this period of your life.

Kidney disease and diabetes: It is believed that an increase in severity of kidney disease symptoms may occur for those with kidney disease. Diabetic patients may also be at higher risk of developing kidney disease while using creatine in high amounts.

Things to note

Creatine use is accepted by the rules set in the NCAA, the International Olympic Committee, and practically every professional sports association and league. The only real prohibition is in the NCAA, where school funds for colleges and universities cannot be applied towards the purchase of creatine supplements for students. NCAA does not intend of banning creatine use, but it may be possible if new evidence of its’ harmful risks is found and confirmed. Based on the current standards for drug testing in professional sports leagues, it would be impossible to determine the difference in creatine levels from those that use supplements and those that do not.

Scientific support and reference citations

The conclusive scientific findings for the effects of creatine on short durations of high intensity exercise are plentiful. However, the same cannot be claimed for creatine and its effects on endurance exercise.

Creatine is considered to be one of the best studied dietary supplements available. The findings from clinical trials are majorly positive as most individuals that underwent creatine supplementation experienced gains in strength.

There are potential safety risks to consider when thinking about using creatine supplements. Firstly, anyone that suffers from kidney disease should avoid this product. Anyone under 18 years of age should also avoid using these supplements unless approved by their family doctor. It is best to speak with your doctor prior to using no matter your age or health. While creatine has been taken without any noted side effects by many individuals, the long term side effects involved with creatine supplementation are still up for debate as sufficient evidence is lacking.

In regards to your dosing regimen, there are practically three different options that you will have.

1)      Undergo a creatine loading period, say with about 20 grams of creatine, where the muscles are provided an abundance of creatine for approximately five days. Then, provide a maintenance amount, say for about 2 grams per week, for the next couple of weeks. After this is done, you will want to de-load by stopping the creatine use for upwards of four weeks and then begin the cycle again.

2)      Avoid the creatine loading period, as some research indicates it is not incredibly value or necessary, and start out immediately with 3 grams of creatine per day for 25 to 28 days. The only downfall with this approach is that it will take longer to see the effects that you expect, but this is a safer way to load creatine to your body and can minimize the risk of side effects related to high intake of creatine. With this plan, it is still necessary to cycle off after no more than a month of creatine use and then begin it again in another three to four weeks.

3)      Use creatine supplements on workout or training days, and in higher amounts – approximately 10 to 20 grams of creatine on these days. An ideal way of doing this is 10 grams prior to your workout or training, and then 10 grams afterwards in combination with a simple carbohydrate solution. By doing this, it will not be necessary to undergo the de-loading and re-cycling phases that are typically involved with creatine supplementation.

 

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