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Healthy Diet Plans >>  Dietary Supplements >>  Creatine


Creatine is a fundamental part of skeletal muscle, wherein around 95% of our total body creatine reserve is stored within our muscles. Here, creatine speedens the molecular machinery that generates force. Meat and fish are sources of creatine and hence, dietary supplementation with synthetic creatine salts increases our physical act. Vegetarians possess a lower than normal muscular creatine levels and consequently, respond quite strongly to creatine supplementation.

Creatine also plays an important role in the central nervous system, by providing the energy for proper nervous system functioning as well as for recuperation from trauma and disease. Decrease in cellular creatine levels results in a severely depressed individual and gives rise to inherited neurodegenerative and muscular disorders.

Endogenous synthesis of liver creatine is enough for normal activities. Though, vegetables are not a good source of creatine, they do not suffer from deficiency. Vegetarian creatine is obtained through the chemical synthesis of amino acids that are derived from plants. Creatine supplementation is a therapeutic approach for neurological, muscular and neuromuscular disorders. It is a supplement taken by athletes in the form of sports drinks, to improve their strength and performance levels.

The pros and cons of this supplement is incompletely researched. The long term goal of health is achieved. Creatine supplements are not recommended for children under 18 years and pregnant or lactating mothers. People with kidney problems are recommended to abstain from creatine supplements, which are marketed under various names. Creatine supplements usage is prevalent in an extensive manner. Most of the people who use creatine supplements are male sports person.
Muscular contraction and relaxation calls for the presence of creatine. Non-vegetarian foods are a rich source of dietary creatine, owing to the fact that, vegetarians may have lower creatine levels. The skeletal muscles are the storehouse for creatine in the body. Although people respond differently, taking creatine supplements increases the muscle creatine. Muscles may be able to produce more energy or produce energy at a faster rate. Some people opine that creatine supplements, comprising of amino acids, in combination with exercise may improve performance for quick outflow of intense energy, such as weightlifting. Athletic performance is enhanced and boosts up the energy levels of individuals.

Creatine supplements have the tendency to increase body weight due to water holding capacity of muscles. Other side effects are dehydration, muscle cramps, nausea, diarrhea and seizures. It is not recommended during strenuous exercise, resulting in dehydration.

Submitted on January 16, 2014