Creatine is not new, but as of late, I’ve been seeing more and more material about it in my social media feeds. I don’t know much about it myself, but everything I have read about it seems to indicate it is quite beneficial to those who use it, so I wanted to educate myself more on the matter and, in doing so, educate all of you.
I am aware it has a positive effect on muscles, and that a lot of athletes use it, but that is the extent of my creatine wisdom.
The following information comes from my.clevelandclinic.org.
“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:
- Energy bars.
- Powders.
- Tablets.
- Capsules.
- Liquids.
“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.
“Talk to a healthcare provider before taking creatine to ensure it’s safe for you,” the web page explains.
The web page states that there is some speculation that creatine can also help build muscle, but further studies are required to designate the specific age group to which this applies.
Interesting stuff.
Photo by Nigel Msipa on Unsplash
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