Unless you are into body building and weight lifting, creatine might be a new term for you. This component found in muscles is organic in humans and other vertebrates. It is nitrogenous and is responsible for helping to provide muscle energy. The substance was identified in the early nineteenth century by Michel Chevreul. It is a component of skeletal muscles. The name creatine comes from the Greek and is derived from the word for “flesh”. Because the compound is synthesized in the body, it it not something that is considered essential for supplementation. The biosynthesis process manufacturer enough to supply the needs of humans and animals.
Production of this substance in humans comes naturally from the action of amino acids known as L-arginine, L-methionine and glycine. These amino acids are located mainly in the liver and in the kidneys. The substance is mainly used in the skeletal muscles. In fact, about ninety-five percent of all the body’s supply is located in muscles near the skeletal frame of your body. The heart and brain contain the remaining five percent of your body’s stored reserves. The compound is carried by the blood stream from the kidneys and liver to all body parts.
In both animals and humans, about fifty percent of a body’s supply of stored supplies comes from food, primarily meat products. Vegetables contain no supplies, so there is less stored amounts in muscles for those who follow a vegetarian diet. If a vegetarian or vegan consumes supplements of the amino acid, the levels of stored supplies in their muscle is about the same as in those who eat meat, fish and poultry. Since the product is not an essential nutrient, this doesn’t reflect a dietary deficiency, only that there is less stored in muscles. It has been shown that vegetarians do need more of this nutrient to be healthy and for proper brain function.
Athletes, those needing additional muscle mass and body builders sometimes use supplements of this substance. The typical dose is two to three times the amount obtained in an ultra high protein dietary plan which is about 3-6g per day. There are some contraindications in use of supplements. According to the Mayo Clinic researchers, the use of supplements may cause increase in symptoms of asthma. They also recommend against the use by individuals who have a tendency toward allergic reactions. Unfortunately, you can’t get enough creatine in the proper form from the diet, so it is important to use supplements.
A breakdown in processing the substances due to genetic deficiencies can cause some significant defects in neurological systems of the body. In this instance, genetic counseling and special nutritional studies may be required to maintain health and growth. Close monitoring by a physician who specializes in genetic disorders is recommended. This condition is not found in a significant number of individuals. There seems to be more concern about too much of the compound rather than too little in a body. The urge to self medicate is strong, but before taking any supplements or beginning an exercise program, you should check with your medical doctor.
Earlier in the history of supplementation by body builders, there was a level of concern that heat tolerance and hydration could be affected. This could result in muscle cramps. Further study has shown that this concern is not borne out by the clinical results. Another concern has been that of the possibility of kidney damage resulting from overly large amounts in the body. A few reports have surface regarding increased levels of interstitial nephritis, so those with a history of kidney disease should be cautious about the use of the supplement.
Other cautions applied to supplementation is to women who are pregnant or nursing. The effect of additional levels of the substance in the body is not known. It is known that human milk contains less of the organic compound that dairy milk contains. Those with liver disease should also avoid beginning a supplementation program unless it is monitored by a health professional. Those with diabetes or hypoglycemia should be cautious, because the supplement in theory could affect the production of insulin and levels of insulin in the blood. You should beware of herbs, drugs or other medications that affect glucose levels. Medications may need to be adjusted.
Recommended dosage as a supplement for those wanting improved muscle mass is at three to ten grams per day. This level appears to be free of unwanted side effects. Oral creatine dosages at this level works in two ways. It provides increased energy so that more protein can be synthesized by producing additional phosphate compound in the muscle, allowing it to hold more water in the cells. The second way is by reducing myostatin and increasing satellite cells in muscle.
