Creatine is a substance also manufactured by your liver, kidneys, and pancreas and it also occurs in natural foods like meat and fish. A lot of athletes take creatine supplements in order to increase strength and muscle volume. It's especially popular among strength and explosive power sports such as weightlifting, bodybuilding, sprinting etc. At the same time creatine hasn't been found to increase endurance or improve aerobic performance at all. Studies have shown that one third of of people don't react to creatine at all. Find more sports nutrition related topics at nutrition main.

Description: Creatine

  • Naturally creatine is produced from amino acids (L-arginine, glycine, and L-methionine) primarily in the kidneys and the liver. It is transported in the blood and helps to supply energy to your muscles.
  • About 95% of your total creatine is located in skeletal muscle.
  • If you decide to supplement creatine, make sure you drink more water than usually.
  • Creatine supplements are often taken with large amounts of sugar (in order to let your body absorb the creatine better) and some creatine supplements come with more sugar than creatine (at the same price).
  • Stop supplementation if you experience any side effects.
  • Possible Side Effects:
    • Loss of appetite
    • Stomach discomfort
    • Diarrhea
    • Nausea

Advice: Creatine

  • People with kidney problems should not use creatine because it can affect kidney function.
  • The American College of Sports Medicine recommended that you shouldn't take creatine if you are under 18 years old.
  • About half of the stored creatine originates from food (fresh meat). That's why creatine supplements seem to be more effective on vegetarians.
  • Creatine has been associated with asthmatic symptoms and researchers warn against consumption by persons with allergies.
  • Due to a lack of scientific information it's not recommended to take creatine during pregnancy or breastfeeding.