Creatine is a well-known supplement among athletes, celebrated for its ability to enhance muscle growth and athletic performance. With 45-75% of athletes in fields like powerlifting, boxing, and weightlifting using creatine, it’s worth understanding how this supplement works and what effects—both positive and negative—it might have on your body.
What is Creatine?
Creatine is a naturally occurring molecule found in muscle cells. Discovered in 1832 by French scientists who extracted it from beef, creatine is produced from the amino acids
glycine, methionine, and arginine. Primarily synthesized in the liver, with smaller amounts produced in the kidneys and pancreas, creatine is a crucial component of energy production.
An average 70 kg (155 lb) person has about 120 grams of creatine stored in their body, with 90-95% located in muscle cells. This creatine is vital for energy production during high-intensity activities. Additionally, your body naturally produces 1-2 grams of creatine daily and can obtain more from dietary sources, particularly red meat and fish.
Vegetarians and vegans, who typically consume less meat, often have lower creatine levels, which can impact their athletic performance.
How Does Creatine Enhance Performance?
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