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.”
Benefits of Creatine Supplementation
Improving Athletic Performance
Repairing Damage After Injury
Increased Body Mass
Creatine & Muscular Atrophy
Improved Brain Function