Here is a concise summary of the article:
The article discusses what happens in the body when taking creatine continuously. Creatine is a peptide made up of three amino acids: arginine, glycine, and methionine. It is not a foreign molecule to the body, but rather one that is naturally produced and stored in various tissues.
When taken continuously, creatine has several effects on the body:
1. Increases intramuscular creatine deposits, allowing for more energy storage.
2. Increases strength and muscle power, particularly in strength sports.
3. Increases weight due to increased water retention.
4. Increases creatinine levels, but does not cause kidney damage in healthy individuals.
5. Increases total body water, leading to weight gain.
6. Increases anaerobic capacity, allowing for more effective performance in high-intensity activities.
7. Benefits lean mass by making training more intense and effective.
8. Reduces fatigue and improves alertness, particularly in situations of sleep deprivation.
9. Improves bone mineral density, reducing the risk of falls and fractures.
10. Does not increase testosterone levels directly.
11. Reduces depressive symptoms, particularly in women, when used with serotonin reuptake inhibitors.
12. Maximizes glycogen synthesis, essential for athletes to recover from high-intensity efforts.
13. Reduces free radical-induced DNA damage, preventing cell damage from oxidative stress.
Overall, the article highlights the various benefits of taking creatine continuously, including improved athletic performance, reduced fatigue, and improved overall health.
Here are the key facts extracted from the text:
1. Creatine is a peptide made up of arginine, glycine, and methionine.
2. Creatine is not a foreign molecule to the body, and it is naturally produced by the liver, kidneys, and pancreas.
3. The body also ingests creatine through food, especially meat and fish.
4. Vegetarians and vegans may need to consume creatine supplements due to their diet.
5. Creatine stores and donates phosphate groups, which are essential for energy production in cells.
6. ATP (adenosine triphosphate) is the energy currency of cells, and creatine helps to regenerate ATP.
7. Creatine is stored in many tissues, but primarily in muscle tissue.
8. When taken continuously, creatine increases intramuscular deposits.
9. Creatine works by accumulation, and it's essential to take it for at least three to four weeks to see the majority of benefits.
10. Taking creatine only on training days or not consistently may not provide the full benefits of the supplement.
11. Creatine increases strength and muscle power, making it beneficial for athletes and individuals who engage in strength sports.
12. Creatine increases total body water, leading to weight gain, but not due to an increase in body fat.
13. Creatine reduces fatigue, especially in situations where sleep deprivation occurs.
14. Creatine improves bone mineral density, reducing the risk of falls and fractures.
15. Creatine does not increase testosterone levels directly, but may do so indirectly due to more intense training.
16. Creatine reduces depressive symptoms, especially when used with selective serotonin reuptake inhibitors (SSRIs).
17. Creatine maximizes glycogen resynthesis, an essential energy reserve for athletes.
18. Creatine reduces free radical-induced DNA damage by reactive oxygen species, potentially preventing cell damage from oxidative stress.
Note that some of these facts may be mentioned multiple times in the text, but they are listed here only once for clarity.