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What is Creatine?

Creatine is a natural substance composed of three amino acids, namely L-arginine, L-methionine, and glycine. It is present naturally in animal foods, including fish and red meat, and it made by the body.

However, around 95% of the total amount of creatine in the human body is stored in the skeletal muscle, while 5% is stored in the brain.

Each day, about 1.5 to 2% of creatine present in the muscles is broken down into creatinine, which is excreted in the urine. Therefore to maintain basal levels, you need to replenish about HYPERLINK "https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z" 1 to 3g of creatine daily.

Around half of this creatine demand comes from your diet (You can get 1 to 2 grams of creatine from salmon or one pound of raw beef).

Your liver and kidney also fulfil part of this replacement by synthesizing creatine from the amino acids arginine and glycine.

Creatine supplies energy to the part of the body where is a demand. So athletes usually rely on supplements to increase their energy supply, improve their sports performance, and train harder.

According to the International Society of Sports Nutrition (ISSN), every athlete who engages in intense training “may need to maintain their store by consuming between 5 and 10g of creatine a day.”

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Safety of Creatine supplementation

When you take the recommended doses of creatine, it is considered “safe” to consume.

But in high doses, it could affect the liver, kidneys, or heart. More so, it could result in:

  • Nausea

  • Stomach pain

  • Diarrhea

  • Muscle cramping

Should I use creatine supplements?

The National Collegiate Athletic Association and the International Olympic Committee (IOC) endorsed the use of creatine as a sports supplement. 

Now creatine is generally used among fitness enthusiasts and professional athletes.

You can also take creatine supplements to boost your athletic performance and health.

It may also help to boost your brain function, accelerate muscle growth, and fight neurological diseases.

Benefits of Creatine Supplementation

1

Improving Athletic Performance

2

Repairing Damage After Injury

3

Increased Body Mass

4

Creatine & Muscular Atrophy

5

Improved Brain Function

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