Creatine is a naturally formed amino acid that is found in the human body, especially around the skeletal muscle. The human body generates naturally, partly from the diet we take and partly on its own. A healthy person has about 120g of , most of it being in the form of a compound called PCr. The body can store a maximum quantity of 0.3 g per one kilogram of body weight. The body produces about 2g of per day. The chief food sources of are fish and red meat. Half a pound of raw meat provides about 1g of for the body. that does not come from food is produced endogenously by the body from amino acids.
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There are several benefits of . boosts anaerobic energy in the body. It provides instant energy to the body. It improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting. It is also found to speed up the recovery of energy. It delays fatigue significantly. It promotes lean-muscle mass and reduces muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function. is generally taken as a supplement by athletes who need heavy bursts of energy. acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work. The body generates enough to accommodate such kind of a reaction. For additional exertion, has to be taken additionally through food or through other forms.
has become very popular among athletes because of its many benefits and very few side effects. The only side effect documented till now is weight gain. However, overdose of or use of over a long period of time may have some other side effects also, and tests are still being conducted to determine the effect of using in the long run. is available as a supplement like vitamin pills in the form of over-the-counter drugs. is categorized as a dietary supplement and can be purchased even without a prescription as per the 1994 Dietary Supplement Health and Education Act. Then again, is not tested by the American FDA (Food and Drug Administration) and certain side effects like vomiting, diarrhea, and deep vein thromboses have been listed under a 1998 FDA report.
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There are several supplement products in the market today. is available in capsule, chewable and powdered forms. One teaspoon of the powdered form contains 5g of monohydrate. The recommended dosage is 1-2 teaspoons with 8 ounces of water per day. Nevertheless, the dosage can vary depending on the body exertion. Athletes usually follow a dosage cycle comprising of loading and maintenance phases.