What is Creatine?
One hundred and seventy-eight years ago, in 1832, Michel Eugene Chevreul, a French chemist, discovered a nitrogenous organic acid that was a part of skeletal muscles. He named the compound after the Greek word for flesh, creatine. Creatine occurs naturally and helps provide energy to the muscles. In humans, the substance is derived from amino acids in the liver and kidney, and blood transports the compound to the muscles. Ninety-five percent of the total creatine used by the body is contained in skeletal muscle; the remaining five percent may be found in either the heart or the brain.
Creatine is not considered an an essential nutrient because the human body manufactures it from glycine and L-arginine and L-methionine. The primary source of the compound, though comes largely from fresh meat. Vegetarians, in order to raise their muscle creatine to normal levels, may require supplements.
Athletes and bodybuilders use creatine supplements in order to gain muscle mass. There are a few cautions regarding creatine use; for example, there’s a warning against consumption by people with some allergies. There are also side effects that include stomach discomfort, loss of appetite, diarrhea, and even nausea. For a short time, there was a concern that creatine supplements might affect one’s ability to tolerate heat and the status of the body’s hydration. However, more recent studies have not supported this concern.
There was a concern, too, about kidney damage from creatine; however, there’s less of a concern currently, even though some have reported kidney damage (interstitial nephritis, for instance). As a precaution, anyone with kidney disease shouldn’t use creatine supplements. It’s also theorized that creatine may alter insulin activities, and therefore, if a person has hypoglycemia or diabetes, or generally takes supplements that might affect the blood sugar levels, then creatine supplements are not recommended.
Research over the past ten years suggests that creatine supplementation, orally, at about five to twenty g/day will be safe, and most likely, free of any bad side effects, while at the same time, improve the muscles’ response to exercise.
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