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Creatine is a widespread dietary supplement among athletes. This supplement is most popular for increasing strength and improving overall performance.

What is creatine

Creatine is a substance that occurs naturally in the body. It plays an important role in energy production. It is synthesized in in the liver and kidneys from various amino acids. It is also obtained from various foods that are part of our diet.

Natural sources of creatine are foods of animal origin, with the highest concentrations found in meat and fish. It is important to note that cooking these foods results in a reduction of the creatine in them. For people who are vegetarians or vegans, it can be difficult to get the amount of creatine they need through food. In such cases, creatine supplementation is recommended.

What are the benefits of taking creatine

Taking creatine supplements has proven beneficial effects for people with high levels of physical activity. Some of the benefits of taking creatine include:

  • Increasing muscle strength and endurance.
  • Creatine stimulates the reuse of ADP into ATP in your body. This results in more energy available for high intensity workouts.
  • Improving athletic performance.
  • Creatine has the potential to improve performance in intense activity over a short period of time.
  • Increase muscle mass.
  • Taking creatine helps to increase muscle mass. This allows athletes to achieve their training goals faster.
  • Improves recovery.
  • Creatine helps in faster recovery after intense workouts.
  • Improves cognitive function.

Some studies suggest that taking creatine can improve memory and nervous system function. This is largely true for vegetarians and vegans.

What are the side effects of taking creatine

Although creatine supplements are considered safe, they can have potential side effects. These effects can be gastrointestinal distress, dehydration, and kidney damage in some individuals. For this reason, it is important to consult your personal physician before taking creatine supplements.