Creatine

Creatine 

Found in vertebrates, creatine is an organic compound and is a non-protein amino acid. Its main metabolic function is to recycle adenosine diphosphate into adenosine triphosphate. Adenosine triphosphate is the basic energy powering cells in the muscle and brain tissue. The main sources of creatine for people are meat and fish. The body can store some creatine which is why it can be consumed as a dietary supplement. 

There was much debate over the effects of creatine on the renal system. The kidneys are where the first two steps of synthesis take place and there are other forms of creatine present in significant amounts. The renal system needs creatine to express itself well. People who undergo dialysis and have renal issues generally show lower amounts of creatine in their kidneys and combined with dialysis the levels drop more as the treatment washes out creatine from the system. Which is why they may benefit from supplementing especially as they eat lesser meat and fish. The supplementation would help them with muscle function, coordination, brain function, reduce depression and chronic fatigue.

Creatine was first identified by Michel Eugène Chevreul in 1832. 

Why supplement creatine

Many athletes from various sports take creatine supplements to increase their performance and it works as this is helping the body recycle its energy source. The effects are positive for repetitive anaerobic exercises, with aerobic exercises it only provides a power bump for shorter periods of high intensity. 

Studies show taking high-quality creatine delays age-related muscle atrophy by improving fat-free body mass, muscle strength and endurance; while also improving bone density. Creatine is also reported to improve cognitive functions, especially for people who may not be receiving enough of it from their regular diet.

Side effects and interactions

Consuming creatine as a supplement can cause diarrhoea, cramps, spasms, dizziness, high blood pressure and weight gain due to water retention. 

Creatine can react with NSAIDs, diuretics, Cimetidine and Probenicid.

Comments

Creatine-monohydrate can be eaten by vegetarians as it does not have animal sources for raw material. 

Research shows that supplementing with creatine in bodybuilders can double strength and increase lean muscle mass gain in comparison to training without it. This is not due to the creatine itself but due to the higher energy one has which results in lifting more for longer; which is what makes the muscles grow. This effect can vary from person to person based on their individual body chemistry.

The price of creatine supplements is mid-range.