Creatine : The What, Why & How

Creatine is considered to be the most popular supplement taken by gymnasts to improve performance. But what is it really? What does it do? What are its effects on muscle and brain health? How much is enough? Let’s find out.

Creatine occurs naturally in muscle cells, it aids in providing energy to your muscles whenever the body is performing strenuous physical activity. Thus, consuming creatine supplements is very common amongst athletes, wrestlers and bodybuilders since it helps in gaining muscle weight, increases endurance and improves high-intensity exercise performance.

There’s a lot of mixed research on creatine’s ability to improve muscle strength, however, analysis of this research shows that creatine seems to modestly improve upper and lower body strengths in both younger and older adults. Along with a myriad of other benefits;

An average person needs between 1 to 3 grams of creatine a day. Fifty percent of which comes from diet, and the remaining is synthesized by the body. However, the International Society of Sports Nutrition (ISSN) recommends 5 to 10 grams of creatine a day for larger athletes who train intensely. Thus the need for supplements arises.People who cannot synthesize creatine because of health conditions also need to take 10 to 30 grams of creatine a day to avoid health problems.

You’ll come to notice that creatine is more often found in meat and animal sources (the muscle part), which is why nutritionists recommend creatine supplements for people following a plant-based diet. Here’s a list of some natural sources of creatine;

Symptoms of low creatine levels can be associated with other underlying health conditions.

• Lack of Strength and Energy

• Liver Diseases

• Weight Loss

• Weakness 

• Nausea are all symptoms of low creatine levels in the body.

Creatine isn’t readily available in your blood and urine that is why it is monitored by it’s breakdown product “creatinine”. When “creatine” is processed by the body, it turns to “creatinine” which is then excreted through the urine.Tracking your creatinine levels not only helps you keep up with your muscle health but also the health of your kidneys, liver and pancreas. Neodocs Wellness Cards offer a smartphone based home test that helps you monitor your creatinine levels in the comfort of your home with accurate results, right in the palm of your hand.