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A Little Post About Creatine

This is a little post to educate everyone on a supplement dear to my heart – Creatine.

Creatine is a naturally formed amino acid that is found in the human body, especially around the skeletal muscle.

The body generates Creatine naturally, partly from the diet we take and partly on its own. A healthy person has about 120g of Creatine, most of it being in the form of a compound called PCr.

We can store a maximum Creatine quantity of 0.3 g per one kilogram of body weight. The body produces about 2g of Creatine per day.

The chief food sources of Creatine are fish and red meat. Half a pound of raw meat provides about 1g of Creatine for the body. Creatine that doesn’t come from food is produced by the body from amino acids.

There are several benefits of Creatine.

Creatine boosts anaerobic energy in the body,  it provides instant energy to the body,  improves muscle strength, and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting.

It’s also found to speed up the recovery of energy.

It delays fatigue significantly, promotes lean-muscle mass and reduces muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function.

Creatine is generally taken as a supplement by athletes who need heavy bursts of energy. It acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work.

The body generates enough Creatine to accommodate such kind of a reaction. For additional exertion, Creatine has to be taken additionally through food or supplementation.

Creatine has become very popular among athletes because of its many benefits and with practically no side effects.

The only side effect documented up to now is weight gain.

Of course, that’s provided you don’t go overboard and take mega doses of Creatine.

Long term mega dosing (15 or more grams per day) may cause kidney damage over time.

There are several Creatine supplement products in the market today.

Creatine is available in capsule, chewable and powdered forms. One teaspoon of the powdered form contains 5g of Creatine monohydrate. The recommended dosage is 1-2 teaspoons with 8 ounces of water per day.

Nevertheless, the dosage can vary depending on the body exertion. Athletes usually follow a dosage cycle comprising of loading and maintenance phases.

Creatine is the only real supplement on the market that actually does what it says.

You will gain muscle, increase your energy for workouts, recover faster, and gain lean body mass in the process. Provided of course you don’t take the advice of the bodybuilding rags and mega dose yourself.

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