What is creatine
Creatine is an organic molecule made in the liver, kidneys, and pancreas from amino acids. In muscles and the brain, it becomes phosphocreatine, which is creatine bound to a phosphate group. Phosphocreatine helps produce adenosine triphosphate (ATP), which is a molecule that stores energy for cells. ATP provides quick energy for short, intense activities like sprinting or lifting weights. Without enough creatine, cells cannot regenerate ATP as quickly.
How do I get creatine from my diet?
Creatine mainly comes from animal foods. Red meat, fish, and poultry are the richest sources. Herring, beef, and pork are top sources, while salmon, lamb, and cod also provide good amounts. Chicken and dairy have smaller amounts. Vegetarians and vegans get little or no creatine from plants, so their muscle creatine stores tend to be lower than those of meat eaters.
How do I know if I need more of creatine?
You might consider taking creatine supplements if you rarely eat meat, do quick, intense workouts, or are over 60 and losing muscle. These situations can lead to lower creatine levels, which may affect muscle performance and energy during high-intensity activities.
What causes a lack of creatine?
Creatine deficiency is rare. Some people have inherited disorders, which are diseases passed down in families, that prevent the body from making or using creatine. These are called cerebral creatine deficiency syndromes and cause very low creatine in the brain and muscles. Strict vegetarians or vegans may have lower muscle creatine levels, but this usually does not cause health problems.
How does a lack of creatine affect health?
Inherited creatine deficiency syndromes cause serious health issues. These include AGAT deficiency, GAMT deficiency, and creatine transporter deficiency. They lead to severe neurological symptoms, which are problems with the brain and nerves, such as delayed development, learning difficulties, speech problems, seizures, which are sudden uncontrolled electrical disturbances in the brain, and movement issues.
What are the health benefits of taking creatine?
Yes, creatine has proven health benefits. It can improve performance in repeated sprints or bursts of exercise and increase lean muscle mass and strength gains when used with resistance training. These benefits are supported by many well-controlled trials using creatine monohydrate.
Is taking creatine ever harmful?
Taking high-quality creatine is safe for most people, even at doses up to 30 grams per day for months. No serious adverse events, which are harmful effects, have been linked to it. Some users report minor issues like water retention, temporary weight gain, stomach upset, or muscle cramps. Staying hydrated and following recommended doses can help avoid these effects.
Can I take creatine with prescription medications?
Creatine has no major interactions with prescription medicines. However, people on drugs that affect kidney function or fluid balance should be cautious. For example, nonsteroidal anti-inflammatory drugs, which are pain-relief medicines, and diuretics, which are drugs that increase urine output, may need dose monitoring. Always talk with a healthcare professional before starting creatine if you take prescription medicines.
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