Creatine

CREATINE 

 Creatine is a natural compound found in our body. It is mostly present in skeletal muscles and in the braie

Creatine is synthesized in the liver and kidneys, is transported through the blood and taken up by tissues with high energy demands, such as the brain and skeletal muscle, through an active transport system.

It is naturally produced in the human body from the amino acids-glycine and arginine, with an an additional requirement for methionine to catalyze the transformation of guanidinoacetate to creatine

Creatine itsell can be phosphorylated by creatine kinase to form phosphoceratine, which is used as an energy buffer in skeletal muscles and the brain

During times of increased energy demands, the phosphagen (or ATP/PCr) system rapidly resynthesizes Arp from ADP with the use of phosphocreatine (PCr) through a reversible reaction with the enzyme creatine kinase (CK)

About 95% of your body's creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver.

Creatine+ATP creatine phosphate-ADP

Benefits

• Athletes use creatine to during high intensity training
• It can cause body mass increase. Creatine is effective for both short-and long-term muscle growth. it has been observed to be affective on various age groups and fitness levels, including sedentary individuals, older adults and elite athletes
• Creatine is being studied for use in a number of diseases including Parkinson's disease, depression, Alzheimer's disease, Huntington's disease, ischemic stroke. Epilepsy, brain or spinal cord injuries motor neuron disease and memory and brain function in older adults
• Because creatine helps build muscle, it may be useful for individuals with muscular dystrophy
• Boosts the effects of resistance training on strength and body mass
• Improves endurance performance in aerobic exercise activities that last more than 150 seconds.

May lower blood sugar levels

May improve muscle function and quality of life in older adults

May help treat non-alcoholic fatty liver disease

• May improve strength, power, fat-free mass, daily living performance and neurological function 

Short-and medium-term creatine treatment improves muscle strength in people with muscular dystrophies

Benefits

Creatine supplements are considered to be safe for the general population and athletes alike.

However, Creatine can cause side effects such as:

• Muscle cramping or spasm
• Nausea
• Diarrhoe
• Dizziness
• Gastrointestinal pain
• Dehydration
• Weight gain
• Water retention
• Heat intolerance
• Fever
• May worsen the symptoms of bipolar disorder

Don't take creatine if you have a kidney disease or diabetes.

Dosage: Creatine can be taken in the dosage of 20 grams per day.