Ssuggestions or alternatives for Creatine for heavy weight workouts

Question: Hi Crunches team, i need your suggestion regarding the usage of Creatine for heavy weight workouts. I heard it will cause an impact on Kidneys, but some say drinking lot of water may be good to avoid the effects. So is this good for a beginner to gain more strength to lift heavy weights or do more Reps. Your suggestions or alternatives for Creatine is helpful. Thank you



Answer: Taking creatine will Not make you big, To get Big and muscular you need to lift submaximal weights. When your muscles contract, the initial fuel for this movement is a compound called ATP. Unfortunately, there is only enough ATP to provide energy for about 10 seconds, so for muscle contraction to continue, more ATP must be produced. Creatine phosphate comes to the rescue by giving up its phosphate molecule to ADP, recreating ATP. This ATP can then be burned again as fuel for more muscle contraction.

 The bottom line is that your ability to regenerate ATP depends on your supply of creatine. More creatine, more ATP remade, and more ability to train your muscles to their maximum potential. It's that simple. With regard to documented side effect of creatine supplementation. Researchers from Truman State University report that long-term creatine use appears to be safe.
 
Twenty-three members of an NCAA Division II American football team were divided into a creatine group and a control group who took no supplements.

 
Subjects in the creatine group averaged 14 grams of creatine a day for three years. However, the researchers could find no detrimental effects on either kidney or liver function as compared to the control group.

 
Carefully controlled studies over the short- (five days), medium- (nine weeks) and long-term (up to five years) have yet to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function in healthy individuals.

 
However, the fact that large trials have yet to find any serious creatine side effects does not mean that none exist. There are isolated case reports of individuals suffering from kidney problems after using creatine. Anyone with existing liver or kidney problems, or those predisposed to such ailments, should seek medical advice before using creatine. 


In addition it is worth knowing, that the average person has a total creatine of about 125 mmol/kg dry mass to 90 mmol/kg dry mass and has a ceiling of about 150 mmol/kg dry mass to 160 mmol/kg dry mass. Therefore, once you reach that ceiling, their is no need to use extra creatine needlessly. SO you can safely take Creatine.

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