Why young people should avoid this widely used sports supplement | The

Creatine is taken by many people who hope to get stronger, improve their workouts and promote muscle growth

Why young people should avoid this widely used sports supplement

Many people are creating confines in hopes of getting bigger, improving athletic performance, and promoting muscle growth.

Creatine is one of the most widely used sports supplements worldwide.Most people increase their strengths, increase their athletic performance,

But it's not just adults who use this supplement.More and more teens and young adults report taking creatine in hopes of supplementing.

Surveys show that 72% of male athletes between the ages of 17 and 18 report using creatine.Its use is typically more common among athletes, especially among young people.

While creatine is generally seen as safe for young people to use, it is not a shortcut to fitness.It is better for young people who want to get stronger or improve their sports performance to focus on the basics: exercise, eat well and to put in place and prioritize sleep.

Creatine is a natural compound stored in muscle.Although a small amount is produced in the kidney and liver, the majority (about 95%) is obtained by eating meat and seafood.Creatine plays an important role in providing energy during high-intensity activities such as sprinting and weightlifting.

Although there are several creatures that are commercial and industrial, monocytogenes is a creature created by individual, specific and extensive research.

Many studies show that creatine supplementation improves performance in high-intensity exercise that requires strength and power, such as strength training and sprinting.Creatine supplementation can also result in more muscle growth when combined with resistance training, and faster recovery from exercise.

New research also shows that the benefits of creatine extend beyond the gym.Research shows that creatine can improve aspects of cognitive function, especially memory and attention.

Creatine also shows promise in older adults for preventing muscle loss and protecting against neurological diseases such as Parkinson's and Alzheimer's.

A simple diet of meat and seafood provides 1-2 grams of creatine per day, filling the muscles with 60-80% creatine.

Adding exercise every day will eventually fill your muscles with exercise. There are two ways to do this.

The fastest and most commonly studied method involves a week-long loading phase.This means that 0.3 grams of creatine per kilogram of body weight should be taken four times a day.For example, a person weighing 75 kg consumes a total of 24 grams of creatine per day.

An alternative method, which increases muscle creatine levels more slowly, is to take 3 grams of creatine per day for about 28 days.

Both approaches will replenish muscle creatine stores.The first (loading) approach replenishes creatine stores faster;This means you'll see the benefits of exercise faster.However, the latter approach is less likely to cause transient gastrointestinal distress (such as bloating and diarrhea), which is more common when using the loading approach.

No matter which approach you use, taking 3-5g of creatine daily is necessary to maintain muscle creatine levels.

Numerous studies show that short-term and long-term use of creatine (up to 30 g per day for five years) is safe and has no negative health effects when taken in recommended doses.

The most common side effect of creatine is weight gain because the supplement increases water retention in muscles.This excess water only lasts as long as you are taking creatine.

Creatine and Youth

Although creatine has been shown to be safe and effective in adults, only a few studies have examined the effects in children and adolescents.

Available research shows that creatine appears to be safe in young adults and may be beneficial, especially for athletes.Most studies have looked at the safety of a dosage of 0.1 g to 0.3 g per kilogram of body weight per day.Therefore, it is important that young people who choose to use creatine do not exceed this dosage.

Although creatine appears to be safe for children and adolescents to take, without proper nutritional education and dosage supervision, they may be at risk of overusing creatine, which can cause adverse effects such as abdominal pain.

A study that assessed young athletes' understanding of how sports supplements should be used reported that only 11% of athletes correctly answered questions about creatine use.

Regardless of your age, it's important to realize that supplements like creatine are not a shortcut to improving fitness, building muscle, or losing body fat.Supplements provide far less performance gains compared to what can be achieved through good training and nutrition alone.Sports supplements support training and recovery, but significant progress is made through consistent exercise, a balanced diet and adequate sleep.

With a well-designed exercise program and healthy eating plan, young people experience rapid improvements in strength, power and endurance without the need for supplements.Focusing too quickly on supplements can distract young people from building good exercise habits and healthy eating patterns.

This is why most sports nutritionists recommend using the first method, which is designed to maximize the quality of the diet, before recommending supplements such as creatine.

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