Creatine – to take or not to take?
The name creatine comes from the word kreas, the Greek word for “meat”. Creatine is a substance – a guanidinium compound, to be exact. It is not an actual amino acid, although the amino acids arginine, glycine and methionine are required to form creatine. Creatine is synthesized in the liver, pancreas and kidneys. In other words, the body is able to produce it on its own.
Creatine is found almost exclusively in animal foods such as raw fish and raw meat. Supplementation is suitable for athletes who do high power workouts or train hard, as well as for those who eat little or no meat.
Effect and benefits of creatine
Creatine is essential for the normal development of the body and the optimal functioning of organs (muscles, brain, nerves, vision, hearing and reproduction). One of the most important tasks of creatine is to supply muscles with energy. This is why creatine is one of the most popular dietary supplements for bodybuilders, track and field athletes, fighters and strength athletes as well as ambitious hobby athletes. Creatine is also responsible for muscle contraction, important nerve and brain functions, the increase in short-term performance and maximum strength of the muscles as well as for the reduction of cell damage.
The body produces about 1 to 2 grams of creatine every day. This process primarily occurs in the liver, but also in the pancreas and kidney. An average adult needs about 3 to 4 grams of creatine per day. Therefore, your body needs another 1 to 2 grams from food or supplements.
Creatine is absorbed through the intestine – whether it is natural creatine from food or synthetic creatine from dietary supplements – and thus reaches the consuming organs, tissues and muscles via the bloodstream.