Introducing
Creatine
Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the human body. It plays a crucial role in energy production, particularly during high-intensity, short-duration activities.
- Chemical Structure. Creatine is composed of three amino acids: arginine, glycine, and methionine.
- Natural Sources. Animal products (beef, pork, salmon), Trace amounts in some plants
- Body's Production. Produced primarily in the liver, kidneys, and pancreas, Average person produces about 1-2 grams per day
- Storage. 95% stored in skeletal muscles, 5% in the brain, liver, kidneys, and testes
- Function. Helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells, Crucial for high-intensity, short-duration activities (e.g., weightlifting, sprinting)
Types of Creatine:
- Creatine Monohydrate (most common and well-researched)
- Creatine Ethyl Ester
- Creatine Hydrochloride
- Buffered Creatine
How Creatine Works:
- Creatine combines with phosphate to form creatine phosphate (phosphocreatine).
- During intense exercise, phosphocreatine donates its phosphate to ADP, reforming ATP.
- This rapid ATP regeneration allows for sustained high-intensity performance.
By supplementing with creatine, you can increase your body's creatine stores, potentially enhancing your ability to produce energy during intense activities.
