Creatine is a natural substance produced from amino acids in a human body. It is produced by the liver, pancreas and kidney and then sent to the muscle tissues circulated in the blood. Out of the total creatine in a human body, approximately 95% is located in skeletal muscle whereas the rest locates in the brain or heart. It plays an important role in the brain and provides energy for proper neuronal functioning in the central nervous system.
Almost half of the stored creatine in humans and animals originates from food, mainly from fresh meat. Vegetarians reflect lower level of muscle creatine since vegetables do not contain creatine however supplementation helps to compensate this loss.
Athletes often take creatine supplement to gain muscle mass. Various methods for such supplement exist in form of: as a capsule or power mixed drink, etc. When supplemented it boosts the ability to perform high intensity work and allows doing more intense training.
It is proven scientifically that short term creatine can increase power and performance up to 15%. Out of the two scientific ways to supplement creatine, first consist of a loading phase wherein 20 grams is taken for 5-7 days which is followed by a maintenance phase consisting of 3-5 grams a day for a period of 2-3 months. The second method is to take 3-10 grams for a period of 2-3 days without loading phase. One should generally take at least 1-2 weeks off from the supplementation. Latest research shows that such supplementation is a safe practice and in fact it reveals rather unexpected benefits at the cellular level.
Creatine is a natural substance produced from amino acids in a human body. It is produced by the liver, pancreas and kidney and then sent to the muscle tissues circulated in the blood. Out of the total creatine in a human body, approximately 95% is located in skeletal muscle whereas the rest locates in the brain or heart. It plays an important role in the brain and provides energy for proper neuronal functioning in the central nervous system.
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