Creatine is a natural source of energy used by the body to perform muscle contraction. It comes from the kidneys and the liver. This substance, which comes from the Greek word for meat, is used by the body to perform muscle contraction. It usually comes from a carnivorous diet. About half of the body’s creatine comes from a carnivorous diet, and the liver produces the other half and goes to the skeletal muscle.
Approximately 95% of creatine is stored in your skeletal muscle and utilized during physical activity. Creatine also aids in the ongoing supply of energy to active muscles by maintaining muscular development. It’s also present in small amounts in your heart, brain, and other organs.
Creatine can also be present in milk, red meat, and seafood. One to two grams of creatine per day is consumed in a typical omnivorous/carnivorous diet, and Creatine levels in vegetarians’ bodies are likely to be lower.
Creatine coexists in a steady state with creatinine, a related molecule that may get detected in lab testing as a kidney function marker. It finds its excretion from the body through the urine. It implies that you must release stored creatine daily, depending on your muscle mass. Although your body produces creatine naturally, you must maintain your levels through your regular diet.
Why take creatine supplements?
Creatine supplements get used by professional and amateur athletes of all levels to aid their workout routines and increase workout recovery. Creatine boosts performance by providing “quick burst” energy and greater strength but minimal aerobic endurance. Most creatine supplement users are male athletes who participate in power sports like football, wrestling, hockey, and bodybuilding.
Before taking creatine supplements, consult your doctor or healthcare professional, regardless of your age or health condition.
Other creating supplement benefits are listed below:
- Boost your exercising efficiency.
- Assist your recovery after a strenuous workout.
- Preventing and/or reducing the severity of damage is a priority.
- Assist athletes in coping with high training loads.
- During training, increase your fat-free muscular mass.
- Vegetarians may benefit more from the supplements because their intramuscular creatine storage is lower.
- Building up levels in the muscles, on the other hand, may take longer.
According to several studies, creatine supplement users have fewer cramps, heat illness/dehydration, muscle tightness, muscle strains/pulls, non-contact injuries, and overall injuries/missed practices than individuals who do not take creatine supplements. The results have appeared to last a long time.
Furthermore, taking creatine supplements has been shown to help with neurological disorders (such as muscular dystrophy, Parkinson’s, and Huntington’s disease), diabetes, and osteoarthritis.
Side effects you should be aware of:
Creatine is a relatively safe substance with only a few known adverse effects. However, take in mind the following:
You may gain weight if you take creatine supplements since your body’s muscles retain water. Depending on how much creatine you already have in your body, it will take seven to 28 days to experience energy effects.
When you’re dehydrated or trying to reduce weight, taking creatine pills can be risky.
The International Society of Sports Nutrition recently concluded that there is no scientific evidence that using creatine monohydrate for short or extended periods causes any harm to otherwise healthy people. However, before taking creatine or any other supplement, always see your doctor.
Is it Safe?
Although the human body produces creatine naturally, taking additional supplements appears safe. Store-bought creatine supplements may differ in terms of creatine supplement quantity, quality, and other substances, and there are no safety or purity requirements in place.
If your child is under 18, talk to your doctor about taking creatine supplements. There isn’t enough information about creatine supplement safety in pregnant or breastfeeding women. Before usage, consult your healthcare professional if you have kidney problems. Taking the supplement could aggravate your kidney problems, and many drugs have the potential to harm your kidneys. If you’re taking any medications, talk to your doctor first; a combination of creatine supplements and medications could damage your kidneys.
Hence it is advisable to consult a doctor before use despite all ages and any illness.