Creatine is naturally produced in the human body from amino acids, primarily in the kidneys, pancreas and liver. Creatine can be obtained by consuming beef, pork, salmon, cod, herring and tuna. It can also be produced and ingested in the form of supplements, with royal jelly and other bee product supplements containing this substance. It is converted by the body into creatine phosphate or phosphocreatine and is stored in skeletal muscle tissue. When the body engages in short-duration but high-intensity work outs the creatine phosphate is converted into ATP. ATP is a major source of energy that is needed by the body to sustain this type of exercise where quick and explosive movement is needed. Our muscles hold enough ATP to produce about six seconds worth of energy. Most exercises, especially weight training, require much more. Creatine that is taken as a supplement and is ready for use becomes immediately available to the muscles while working out. This prevents muscle strain and the possibility of break down. The body will not will use more creatine than it needs.
Creatine has gained popularity due to its natural athletic enhancement and its aid in building lean body mass. It is the most used supplement on the market. It’s appeal is to a wide variety of athletes not to weight trainers alone. Creatine can help increase your speed and considerably increase your muscle strength. It has been suggested that 50% of all professional football players and 25% of all professional baseball players use creatine supplements. There are several uses of creatine aside from athletic performance in the medical field. It has been used for high cholesterol, depression, bipolar disorder, congestive heart failure, and muscle and nerve diseases. It may also delay the effects of rheumatoid arthritis, and several muscular dystrophies.
Along with these benefits creatine also reduces recovery time drastically as well as offsets overtraining. Creatine also alleviates “Delayed Onset Muscle Soreness”. This is the soreness felt days after a hard work out and is caused by the production of lactic acid. Creatine helps to reduce the amount of lactic acid created during exercise.
Creatine comes in liquid and powder form. Supplements are usually powder form in capsules. There is much debate about which method is more effective. The fact is that the user’s preference will differ just as the preference on which supplements are used. The correct dosage is 0.3 grams per kilogram of body weight. (To figure your body weight from pounds to kilograms, divide pounds by 2.2)