Concepts in Health Education 2015

What is it and how can it be used?

“Creatine is a chemical that is normally found in the body, mostly in muscles. It is made by the body and can also be obtained from certain foods. Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting.”

Do you need it?

Who you are and what your goals in life are can give you that answer. Whether you are an athlete, a gymrat, or an average individual, creatine will always be found within the human body. With those individuals, fitness level, age, sport, and the dose can effect how the body reacts and ultimately puts the added creatine to work. The reason people use creatine is to simply supply the body with needed energy to make muscles perform at their best.

We do however receive creatine through our diets. The best way to receive creatine through eating would be to consume poultry, meat, and fish.

What will it do for the body?

Good

• Increase the amount of energy available to working muscles*
  • Creates ATP (Adenosine Triphosphate)*
• Increase muscle mass*
  • Pulls water to muscles**
• Less fatigue*
• Faster muscle recovery*
• Weight gain*

Bad

• Nausea*
• Cramping*
• Dehydration*
• Increased blood pressure*
• Weight gain*
• Pulls water to the muscles**

* Not the same for every individual!

**Hydration is key when taking creatine

Popular Facts & Myths

Creatine is the same as anabolic steroids? Myth, steroids mimic testosterone whereas creatine is naturally produced.

Creatine causes weight gain? Fact, creatine pulls water to the muscles and it is the main point in taking the supplement (you gain muscle fibers when you start to workout).

You shouldn’t take too much? Fact, no more than 20 grams a week is needed, any more is illogical.

3 Myths Video

Resources: Contact you doctor/local nutritionist to see if creatine is right for you.

References:

“Creatine Facts and Myths.” Men’s Health. Web. 3 Nov. 2015

“Pros and Cons of Creatine-HRFnd.” HRFnd. 15 Mar. 2014. Web. 3 Nov. 2015.

Annussek, Greg;, “creatine.” A Dictionary of Nursing. 2008, “creatine.” A Dictionary of Biology. 2004, and David A. “Creatine.” Encyclopedia.com. HighBeam Research, 2005. Web. 3 Nov. 2015.

“Creatine: MedlinePlus Supplements.” U.S National Library of Medicine. U.S. National Library of Medicine. Web. 3 Nov. 2015.

Images:

http://store.bbcomcdn.com/images/store/prodimage/prod_prod2060042/image_prodprod2060042_largeImage_X_450_white.jpg

https://images-na.ssl-images-amazon.com/images/G/01/aplus/detail-page/B001G8Y8U8_creatine_hp_sm.jpg

https://www.fourbody.com.au/images/P/Musashi-Growling-Dog-Creatine-500g_8.jpg

http://piacomm.com/wp-content/uploads/2015/07/Water-bottle.jpg