Taking creatine as a supplement is very popular to gain muscle, increase strength and improve exercise performance. Several factors influence the body’s creatine stores, including diet, exercise intensity, body composition, diet and lifestyle. It helps the muscles to produce energy during heavy lifting and intensive exercises. Sources: 5

About 95% of the body’s own creatine is stored in the muscles in the form of phosphocreatine, but when muscled in research, the different strengths of creatine are more clearly defined. Sources: 5, 7

Creatine is an amino acid that is the energy source for muscle contraction and a natural resource of the body. Although creatine is produced by the liver, kidneys and pancreas, it is stored in the muscles and used in physical activity. Sources: 7

There is also a measurable amount of creatine in the heart, brain and other body tissues. Creatine can affect the brain in a variety of ways, including the development of Alzheimer’s, Parkinson’s, diabetes, heart disease and cancer. Sources: 2, 7

Since creatine is present in the diet and consumption of animal meat, those who regularly consume large amounts of meat but do not consume much creatine as a food source may respond better to creatine supplementation than those who do not consume much or no creatine from food sources. People who regularly eat meat may not respond as well as those who don’t, “Craig100 says. Creatine, most commonly added in the form of creatine monohydrate, can increase muscle and brain storage for creatine, allowing it to unfold its benefits. Sources: 2

According to a study by the American College of Sports Medicine, taking five grams of creatine a day as a dietary supplement is probably safe in the long run. Sources: 0

However, creatine in very high doses may be unsafe and can damage kidney, liver and heart function and possibly be unsafe, according to the NIH. The fact that some athletes have shown dangerous reactions after taking creatine increases the possibility that creatine can have serious side effects at recommended doses. For example, combining creatine with the herb ephedra, also known as ma, can increase the likelihood of a stroke, as has happened to an athlete. Sources: 0

Combined with resistance training, creatine supplementation can help athletes and fighters increase muscle mass and strength. However, those who focus on cardio training will not experience the same increase in performance. The increase in body weight, sometimes associated with creatine supplements, can even affect endurance. If you choose a creatine supplement, look for creatine monohydrate and choose a product that has been certified by a third-party organization. Sources: 4

A registered nutritionist (RD) who specialises in sports nutrition can provide you with personalised information to help you achieve your performance goals. Creatine is produced in the liver and can be found in meat and fish you eat as well as in your diet. About 95% are stored in liver tissue, the rest in brain, testicular and kidney tissue. Sources: 3, 4

According to a review article published in 2017, numerous studies have shown that creatine supplementation leads to greater gains in strength and muscle mass. Creatine is combined with phosphate in muscle and serves as an easily available energy source. Some studies show how much creatine and phosphate stores increase with supplementation, but it is estimated that this is less than 1% of the total creatine stores in muscle tissue. Sources: 3, 6

And so it happens: Creatine supplementation increases the amount of a substance called phosphocreatine (PC). PC helps to replenish the energy supply of the muscle during aerobic training, also known as anaerobic exercise. The result is that creatine supplementation leads to increased amounts of energy for training without getting tired quickly, which can help you build more muscle. Sources: 6

Most famous is creatine, a popular dietary supplement that is normally sold in powder form by bodybuilding companies. Although the majority of studies have been conducted on men, the benefits of creatine in women have also been reported, with some studies suggesting that women experience increases in body mass index (BMI) and muscle mass. Sources: 6, 7

The appeal of creatine lies in the fact that it increases strength through the development of lean muscle mass and increases athletic performance. Creatine is generally regarded as increasing strength and muscle mass, and some athletes reach for creatine as part of their pre-workout routine. Sources: 1, 7

However, not all human studies have shown that creatine improves athletic performance, and no person seems to respond to a creatine supplement in the same way. For example, people who tend to naturally have high levels of creatine in their muscles do not get the energy – which increases the effect of additional creatine. Preliminary clinical studies also suggest that increased muscle mass and strength and the development of lean muscles in some people may help combat the muscle weakness associated with high blood pressure and high cholesterol. 

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