(also referred to as...)
N-(Aminoiminomethyl)-N-Methylglycine
Description
Creatine is not an amino acid in itself but rather a combination of three amino acids, L-Methionine, L-Arginine, and L-Glycine, essential for Adenosine Triphosphate (ATP) production.
ATP is formed in your body from the metabolism of food. It is a compound that stores energy eventually used to power muscle contraction, protein and carbohydrate synthesis, and a number of other processes. Your muscles break down ATP for energy during exercise or strenuous work.
Creatine is necessary for ATP regeneration and storage. Those who supplement with creatine find they are able to work their muscles harder and longer, and improve strength and endurance levels as a result.
Ailments / Situations Where Used
Creatine is often used by exercise enthusiasts as part of their training program. It conditions the muscles and may help reduce athletic fatigue. Creatine also promotes blood circulation and overall heart function and maintains muscle tone.
This amino acid combination is ideal for diseases that lead to muscle atrophy (wasting) such as muscular dystrophy (MS) and fibromyalgia. It also has potential as an anti-inflammatory agent.
Long term use may help reduce total cholesterol triglycerides and very low density lipoproteins (VLDL).
For more information and use as part of your exercise program, see "Creatine and Athletics" under Optimal Absorption, below.
Source
Creatine is produced in the liver, pancreas, and kidneys. It is also found in meat and fish. Dairy products and cranberries also contain small amounts of creatine.
Creatine is also available in supplement form.
Optimal Absorption
The most absorbable form of creatine is L-Creatine, which is the most natural source. If supplementing, the recommended dosage is 500mg daily. This value will increase based on your athletic requirements.
Creatine and Athletics
There are two stages to this strategy: loading and maintenance. Loading occurs over five to seven days. Total daily dosage is 20g, divided into four 5g servings. This process saturates ("loads") the muscles. For best absorption, consume creatine with fruits juices. Use grape juice for the best results. For the maintenance stage, recommended dosage is 2g daily.
Some people and athletes cycle creatine; going off it for several weeks, then reloading. For best results, take creatine before or after your work outs.
Contraindications / Precautions / Warnings
If you have a kidney or liver disorder, consult with your personal trainer, nutritionist, naturopath, or other health practitioner to determine the appropriateness of this amino acid combination for your needs.
It is not recommended to take a single amino acid for an extended period of time without supplementing with other amino acids as well. Long-term isolated amino acid supplementation can create an imbalance in the body.
Ailment / Situation Listing
| Anti-Inflammatory Properties (Potential) | Athletic Fatigue | Muscle Atrophy (Wasting) |
| Muscular Dystrophy | Fibromyalgia | Reduce VLDL Levels (Potential) |
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