Creatine is a nitrogenous (amino) acid produced in the liver, the pancreas and the kidneys, and stored in the muscles that support the skeleton. This nutrient is the building block of proteins, and its function is to supply energy to the muscle cells thus helping in quick and explosive movements in the muscles. A person with an average weight of 150-160 lbs has about 120 grams of creatine in his body, and he uses up to 2 grams of it each day.
Creatine is naturally found in food products like fish (salmon, tuna and cod), chicken, beef, and turkey. Creatine is often synthesized into supplement form to provide enough energy to the consumer without having to consume unhealthy foods like red meat, which is rich in cholesterol and saturated fat, and can thereby clog the arteries. The energy found in 20 grams of creatine supplement is equivalent to consuming 10 pounds of meat.
Creatine supplements are used by athletes, body builders, and those who follow resistance exercise programs, as it is a rich source of protein and does not contain fats. Furthermore, creatine supplementation lowers surplus cholesterol levels, promotes cell hydration and growth cells, and improves protein synthesis. It’s also beneficial to older people in general, as with advancing age the brain and the central nervous system may lose their functions because of a loss of muscle mass. Creatine supplementation maintains this muscle mass thus aiding the brain and the nervous system in functioning well. There are various other health benefits of creatine. It ensures speedy recovery from injuries and is also beneficial in weight management. Consuming creatine lessens the recovery for body builders or sprinters who suffer from injuries frequently. It also lessens ‘delayed onset muscle soreness’, which means, the stiffness and soreness that weight lifting gives after two days is reduced if the person taken creatine supplementation. It also increases a person’s strength and endurance.
If there is any unused creatine in the body, it is flushed out by the kidneys through urine in the form of creatinine. But, due to the same property, people who have kidney, pancreas or liver ailments must take the nutrient only after consulting a physician. Creatine supplements can also give side effects, which are temporary and minimal if they do exist. These side effects include an upset stomach, dehydration, and cramps. But, all these can be controlled by consuming lots of water when consuming the supplement.
