Creatine: What It Is, What It Does and Its Side Effects

    Creatine: What It Is, What It Does and Its Side Effects

    The most common word you hear when you meet someone and ask a question about bulking is CREATINE. Creatine helps you in becoming bulky and adds some mass to your muscles. It also improves your weight and changes the way you look. Creatine is said to increase the weight and people take it for building great physique and to increase strength. Creatine improves the recovery of the muscles also. Some say taking Creatine is good and some say Creatine will be bad for you. So we have to know about CREATINE: about what it is,, what it does and its side effects.


    Creatine: What It Is, What It Does and Its Side Effects

    What It Is

    Coming to the chemistry behind Creatine, it is a nitrogen rich organic acid which supplies energy to anyone who takes it. Usually some vertebrates do have their own Creatine in their body and they can synthesize it in their own body. So this will provide energy to the weak cells in the body to recharge and continue their work in the functioning of the body properly. A different reaction occurs in the body which leads to the formation of ATP generally expanded as Adenosine triphosphate. During the formation of this Creatine is formed. Human blood has 1% of Creatine in it. The two amino acids that cause the synthesis of this Creatine are Glycine and the other is arganine. So the human body is full of these amino acids and so Creatine.



    Kidneys and liver are the power houses where Creatine is synthesized and the Creatine is then mixed in the blood and pumped into the muscles and other parts. About 95% of Creatine is available in the skeletal muscles in the human body. Eating will create the Creatine. If you are eating any food that promotes the synthesis of Creatine then it is useful and if you are eating just food then there is no use. Mostly the sources of creatine are non vegetarian foods. Foods like meat, chicken, fish and their foods are rich in Creatine. As these foods are rich in amino acids they will promote the synthesis of the Creatine. Don’t worry there are some vegetarian foods that has rich amino acids. So some vegetarian foods also help in the synthesis of Creatine. Almost all the Creatine is taken by the brain and the skeletal system for contracting and expanding the muscles and promotes the movements of the body parts.

    What It Does?

    Once Creatine is created in the body it needs to do some work. So what it does is it produces energy while you are doing some work. Work like running, lifting, and many other works. This Creatine will be converted into ATP which is a power generator that supplies all the energy needed to do work. So when you are doing your work you can think about Creatine and continue your work. Brain needs Creatine to perform its work. So it is important to have Creatine in your body. If Creatine uses are explained in the terms of performance then, Creatine is best used to increases the performance of the athletes, bodybuilders, weight lifters, swimmers and many other players. Creatine will make you push off your limits and encourages you to one more repetition or run for 100 meters more or go a little further.


    Supplements for Creatine

    Creatine is available in food and body, but it is not sufficient for a high performance. So you need to take Creatine form an external source, now the supplements come into play. There are many supplements in the market that has higher levels of artificial Creatine in them some of them will be having naturally synthesized Creatine in them. So what does these supplements do is they simply go into your blood and then into the muscles and then start supplying all the energy your body wants in doing a particular work. Usually this Creatine is taken from the supplements in the form of liquids either with water or sometimes milk. Creatine is usually available in two of its forms one will be Creatine monohydrate and the other will Creatine ethyl ester. Creatine is usually taken as a replacement of meal. There are many Creatine supplements that contain some banned products so you need to be very careful in selecting the supplements.


    By the intake of these supplements the body gets all the support to synthesize Creatine. Some supplements are directly loaded with Creatine in them and are taken before or after a workout and sometimes before going to bed. But there are a few supplements that don’t directly have Creatine in them. They are loaded with amino acids that promote the synthesis of the Creatine. And these are taken in between the workout and also after the workout. There are supplements that are useful in the promotion of recovery of the damaged muscle fibers during the intense workout. Some reports that Creatine will produce all the energy needed to the synthesis of muscle building enzymes. The recovery of muscles will also be improved by the intake of natural sources of Creatine which also has amino acids in them.

    Uses of Creatine

    Creatine usage tends to increase in strength. When you are weak you will be taking something to provide energy for you to do your work. The muscles needed strength when heavy work is down with them. So when you take Creatine into your body then you will be getting all the strength you need. As this Creatine synthesizes to form ATP which is a source of energy. Once the energy levels are increased then there will be an increase in the strength. So the intake of Creatine in to your body will increase the strength in the muscles and in the bones and make them strong.


    When you are starting a workout you need something to start it better. The same way when the muscles and the body starts functioning Creatine present in the brain and other body parts start supplying all the energy needed and this will make your start a little fast and work for a long time. Intake of Creatine will increases the performance and this will improve the production of testosterone levels in the body. When the energy levels are increases in the production of Creatine in pancreas many other enzymes are released in the body. Among those testosterone is also one.

    All the Creatine that is produced in the liver, kidneys and that is taken from outside will be used by the brain and this makes the brain work more active and keeps you active all the day. The receptors in the brain take up all the Creatine and these will send all the signals to do the work, the brain signals are important to increase your intensity of workout and the mental attitude to push yourself more for another set.

    Side effects

    Several myths are reported on the usage of Creatine. It is reported that creatine usage will damage your kidneys and liver. The Creatine is synthesized in liver and kidneys and then promoted to other body parts, but when the levels of the Creatine produced is not enough you need to take the needed Creatine through diet or through supplements. So taking smaller amounts of Creatine from outside will be no big issue. If the intake of this Creatine is increased than the amounts of Creatine required then it will lead to the increase in the load on the kidneys and the liver. So a minimal amount of Creatine is good for health and in the improvement of the performance.


    During some stages of improving performances people are suggested to take a combination of Creatine and caffeine which will improve the performance levels to a peak during any intense workout. If there is an excess intake of Creatine every day it leads to intestinal problems like gastric problem, indigestion, abdomen bloating and also diarrhea. Creatine helps in drawing all the water from the body into the cells of the muscles. So you will be drinking more water during workout and that water will be going into each ell and protects you from dehydration and bulks your muscles. Creatine also improves the functioning of the brain and it also helps in the reduction of mental fatigue.

    Creatine that is taken from supplements is easily digested to mix in the blood and distributed into the body. So when little amounts of Creatine is taken then it is easy for the blood to carry it to all the parts and if the limit exceeds above then limit then the digestion of this will take a little longer. People who are allergenic to Creatine are advised not to take any kind of supplements that has Creatine in it. People who are suffering from diseases related to kidneys and liver are also advised not to take any Creatine supplements as this will make the organs more stressed and leads to the damage.


    The intake of Creatine will always keep you hydrated and increases the performance; this will help in pumping the blood to all the parts as needed. So when the muscles are all filled with enough blood and nutrients, there will be no muscle cramps. Even the presence of Creatine will control the contraction of the muscles as it produces ATP for energy. Creatine used by people who are suffering from muscle disorders noted a difference in the functioning of the muscles as Creatine helps in the proper functioning and also increasing the strength in the muscles. Some patients who are suffering with muscle disorders are prescribed to use medicines that promote the production of Creatine

    Creatine is always helpful in providing all the energy required to perform any task. If the levels are low it is advisable to take it from through supplements or through food. Intake of Creatine according to the needed will keep you healthy. But if the intake is more than required it will lead to some health complications. Smaller doses of Creatine will improve the heat functioning. If larger amounts of Creatine is taken the body stops supplying its own Creatine.

    There are some supplements that provide artificially synthesized Creatine which might be allergenic to some people. So it is advisable to use naturally occurring Creatine. There are many foods both vegetarian and non vegetarian to supply natural Creatine. Include these inn you food to improve the production of Creatine in your body.

    Natural sources of Creatine

    The major sources of Creatine are sea foods, meat and others. Herring is seafood that is rich in Creatine, tuna fish is also a good source of Creatine, tuna is used in many restaurants and has huge demand, it contains more than 4 grams of Creatine in tuna. Chicken is also a good source of Creatine. Beef is a good source of Creatine. All these foods are non vegetarian and all these foods are sources of amino acids and these amino acids will be used by the body to synthesize the Creatine levels in the body.


    The vegetarian foods that promote the production of Creatine are milk and eggs are good sources of Creatine in the body. Foods like carrot, flax seeds, spinach, and garlic are other sources of amino acids. These amino acids will help in the production of the Creatine. So some vegetarian foods not direct sources of Creatine but they promote the production of Creatine.

    But when you compare the levels of Creatine production in vegetarians and non vegetarians, the non vegetarians are getting more Creatine than the vegetarians.


    Creatine only a naturally occurring substance in the human body which improves all the performance levels and muscle growth and muscle contraction. It is healthy to have Creatine inn required amounts in the body. Creatine doesn’t promote any ageing but it increases the strength in the bones and promotes the growth of the bones and muscles. Always drink enough water to keep all the Creatine levels in the body at a required level.