One of the most popular dietary supplements to come along in quite some time is creatine. This will be the subject of today’s eNewsletter. What is creatine? Creatine is a nutrient that is naturally found in our muscles and available in foods such as fish and meats, along with trace amounts found in plants. We consume roughly one gram per day via food intake while the body manufactures another gram. Creatine is made from a combination of 3 amino acids – arginine, glycine and methionine. 95% of the body’s creatine is found in the skeletal muscles.
1. By increasing the amount of fluid retention within muscles.
2. Acting as a reservoir for energy
3. Stimulates protein synthesis. From one or a combination of these 3 vehicles, creatine acts to enlarge the size of muscles. Some studies also indicate that creatine increases strength and power. Other studies infer that creatine assists in athletic performance enhancement but that is not 100% clear. Creatine is no just for athletes. Older individuals with decreased muscle mass can benefit from creatine supplementation. In addition, research suggests that creatine can assist older folks in keeping their bones strong and healthy.
The side-effects of creatine should be noted. They include temporary digestive problems, muscle cramps and in rare cases kidney problems. However, in every case, the problem was due to excessive dosing by the individual (greater than 10 grams in a single day). In any event, those with a history of kidney problems are advised to be cautious about taking creatine.
To your health,