Creatine is kind of protein which is made by three types of amino acids; Arginine, Glycine and Methionine. About 1 to 2 grams Creatine is produced naturally by liver and pancreas per day and same amount is absorbed by body through nutrition, specially meet and fish. Body, approximately needs 2 grams creatine and about 95% of body’s creatine is stored in muscles in the form of phosphocreatine and 5% of it is stored in brain, kidneys and liver. creatine supplement is very popular among bodybuilders since it produces energy during high-intensity exercise, enhances strength and improves exercise performance.
In general creatine improves performance in intensity workouts, increases the level of energy, speeds up recovery, enhances muscle strength, reduces protein distraction and increases muscle mass.
When you take creatine supplement, you increase your stores of phosphocreatine and it is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.
ATP is often called the body’s energy currency. Obviously your body can perform better in the gym when you have more ATP. Your brain also, like your muscles stores phosphocreatine and requires plenty of ATP for optimal function. To absorb more creatine you can take it with protein or carbohydrate meal because body release more insulin and goes to the anabolic phase.
People usually start supplement with a loading phase, which leads to a rapid increase in muscle stores of creatine.
To load with creatine, take 20 grams per day for 5–۷ days. This should be divided into four 5 gram servings throughout the day.
Natural source of creatine:
– Herring fish (3-4.5 grams creatine per pound)
– Steak (2 grams creatine per pound)
– Salmon (2 grams creatine per pound)
– Tuna (1.8 grams creatine per pound)
– Cod fish ( 1.35 grams creatine per pound)