What Is Creatine?
Creatine is an organic compound which is produced from three different amino acids – glycine, arginine, and methionine.
Creatine is an important part of the ATP-CP system, also known as phosphagen system. This system helps in high-intensity, short duration powerful movements like jumping, sprinting, and weightlifting. Adenosine triphosphate (ATP) breaks down to release energy leading to adenosine di-phosphate (ADP). Talking about cellular level, creatine regenerates ADP into ATP. This results in improved exercise performance and delayed fatigue.
Why Should You Take It?
Your body releases creatine in small quantities. It is also present in a few animal based protein sources like red meat. However, the quantity produced by your body and present in food is extremely low. That is why supplements can be effective. According to some research, athletes who are vegetarian or vegan can greatly benefit from creatine supplements due to dietary deficiency.
There are so many studies which conclude that creatine supplements lead to faster sprint performance, better body composition, and improved strength.
Does Creatine Cause Muscle Cramps?
The most common myth about creatine is that it raises the risk of muscle injuries or cramps. Numerous studies found it to be untrue. Some studies even found it can be used to decrease muscle cramps in medical application.
Is Creatine Bad For Your Kidneys?
You might have heard creatine is bad for your kidneys. This is probably confusion in creatine and creatinine, which is a metabolic byproduct. There are so many studies which made it very clear that creatine is absolutely safe for renal biomarkers like glomerular filtration rate and blood urea nitrogen.
Is Creatine A Steroid?
Though creatine has the ability to improve an athlete’s performance yet it isn’t an anabolic steroid or performance-enhancing drug.
Which Form Of Creatine Is The Best?
Creatine monohydrate provides the best results. It is also the cheapest version. There is some research which found some buffered and fancy forms of creatine don’t cause any increase of creatine in muscle tissue.