Creatine Monohydrate- Why its Essential

What is creatine?

Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:

• Red meat (pork, veal and beef).
• Seafood (fish and shellfish).
• Animal milk (like cow, goat and sheep milk).

Your body produces the other half naturally in your liver, kidneys and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.

Manufacturers also make creatine supplements. Some people take creatine supplements because they work out a lot or don’t get enough creatine in their diet. Creatine supplements exist as:

• Powders.
• Tablets.
• Capsules.
• Liquids.
• Energy bars.

Is it healthy to take creatine?

Studies show that it’s safe for many people to take creatine supplements. However, there isn’t enough evidence to know if it’s safe if you:

• Are pregnant or breastfeeding.
• Have diabetes.
• Have kidney disease.
• Have liver disease.

If you have bipolar disorder, creatine may also increase your risk of mania.

What happens when you start taking creatine?

Most creatine goes to your skeletal muscles, which convert creatine into a compound of creatine and phosphoric acid (phosphocreatine or creatine phosphate). Phosphocreatine then helps create adenosine triphosphate (ATP). ATP is a source of energy that your cells use when you exercise. So, creatine helps maintain a continuous energy supply to your muscles during intense lifting or exercise.

In addition to providing more energy and helping to increase muscle growth, creatine helps:

• Speed up muscle recovery. When you exercise, you create micro-tears in your muscle fibers. As you recover, the micro-tears in your muscle fibers heal, and your muscles get stronger. Creatine helps activate satellite cells in your muscles, which help the micro-tears heal.
• Increase anabolic hormones. Anabolic hormones contribute to growth and tissue repair. They include insulin, human growth hormone (hGH), estrogen and testosterone.
• Boost water content in muscle cells. Better cell hydration may increase muscle growth and reduce dehydration and muscle cramps.

Creatine can also increase the amount of phosphocreatine in your brain, which may help with your memory.