Creatine is a naturally-occurring substance that's found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy.
Creatine is a compound that your body naturally makes, and you also get it from protein-rich foods. It supplies energy to your muscles and may also promote brain health. Many people take creatine supplements to increase strength, improve performance and help keep their minds sharp
Many amateur and professional athletes take creatine supplements
Cause
Creatine benefits
How many types of creatine available in market
Creatine monohydrate
The most common creatine supplement is creatine monohydrate. It's a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting and bicycling. Other forms of creatine don't appear to have these benefits.
Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise.
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Creatine monohydrate micronized
Micronized creatine is a supplement, while creatine monohydrate can be supplemented or found in red meat, poultry and fish. Micronized creatine has finer particles, so it is absorbed more quickly than creatine monohydrate. Micronized creatine is more soluble in water because of the finer particles.
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Creatine hcl
Creatine HCL, or creatine hydrochloride, is creatine that is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells.
Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used.
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The process for using creatine typically involves a loading phase and a maintenance phase
This phase involves taking a high dose of creatine for 5–7 days to quickly saturate your muscles. A common approach is to take 20–25 grams of creatine per day, divided into 4–5 servings.
Maintenance phase
After the loading phase, you can maintain your creatine levels by taking a lower dose of 3–5 grams per day. This phase can last for 4–6 weeks.
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.
Is creatine anyone can use?
Creatine isn't recommended for people with kidney disease, liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing.
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