Creatine is a natural derivate of an amino acid. The human body mainly synthesizes creatine in the liver, using parts from three amino acids, namely arginine, glycine, and methionine. Ninety five percent of this creatine is later stored in our skeletal muscles, while the brain, the heart, and the testes get to keep the remaining five percent.

 Benefits?

Creatine is essentially used by sportspersons who participate in heavy sports like weightlifting, wrestling and sprinting. This is because these sports require sudden bursts of energy for a short period of time. Creatine also helps the athlete to recover sooner even after using up all the energy.

There are also other benefits from Creatine such as promoting lean-muscle mass and reducing muscle wasting in post-surgical patients. It is also believed to help heart  by increasing their exercise capacity, reducing heart spasms and thus increasing heart function. Some studies have also indicated its usefulness in treating neuromuscular disorders, however tests are still being conducted.

New users will gain weight almost immediately when starting using creatine supplements. While this is known as “water weight”, it does make your muscle look bigger.

Where is it Found?

Creatine is manufactured primarily by the liver. The body also acquires creatine through food. The best food sources are fish and red meat. As a supplement, creatine monohydrate combined with glucose will provide maximum benefits.

Side Effects?

Creatine supplementation causes the muscles to retain water. Side effects of creatine include, muscle cramps, diarrhea, high-blood pressure, weight gain and liver dysfunction.