creatine

During this.
             growth process protein is broken down and re-synthesized and muscle growth occurs. More specifically, muscle growth results from four separate factors. First, there needs to be a stimulus that causes a contraction of the muscle at near maximal force. Second, there needs to be an adequate supply of energy to power the muscle contraction. Third, there must be adequate nutrients such as minerals and amino acids present to be used in the muscle building process. Finally, there needs to be an adequate supply of hormones, growth factors or their intermediates. Although there are no currently known side effects the testing done with creatine has been mostly for short term effects. .
             In the past couple of years, as creatine supplementation became popular, athletic trainers noticed a relationship between creatine and muscle dysfunction. Large numbers of anecdotal reports from athletic trainers around the country suggested that athletes taking creatine were more prone to cramps, muscle spasms, and even pulled muscles. There may be reason to question that creatine could negatively affect muscle function. Along with enhancing performance, creatine supplementation resulted in an increase in body weight of about 1 to 3 kilograms in one week in studies. No one knows exactly what causes the increase in body weight. It could be that creatine acts as an osmotic agent in skeletal muscle. This means water retention is increased in muscle cells. Doctors would need more research to explain what causes the huge increase in body weight after creatine is taken and how this increase could affect the function of muscle. .
             As mentioned before, long term side effects are really not known, but a larger problem occurs in conjunction with this; like steroids there is always the risk that many creatine users will take more than the suggested dosage. The manufacturer's recommendation for the amount of this supplement to ingest is 20 grams per day for five days, then continuing on a maintenance program of five grams per day.