Creatine is a non-essential amino acid, the body does in the liver, pancreas and kidneys. Also found in many animal products and seafood in the human diet. Our cells require creatine to facilitate the energy of metabolism. It is involved in the recycling of adenosine triphosphate (ATP), the primary energy of the currency used in muscle tissue and brain cells.
Studies show that supplements with creatine can have benefits for exercise performance, muscle strength, output power, and cardiovascular system. This addition also modest affects the increase in muscle mass and body weight, but most of the weight comes from water retention.
In addition to its use to improve performance, athletic, creatine is also used to promote cognitive function, improve resistance to stress, reduce fatigue and support overall health and well-being.
How does creatine work inside the body?
Creatine is converted in the body into a mixture consisting of three different amino acids: arginine, methionine, and glycine.
This compound, called creatine phosphoric acid, can then be converted to a source of primary energy of the body, adenosine triphosphate
Through this possible conversion to ATP, Creatine plays an important role in the metabolism of energy in skeletal muscle tissue.
When the body uses creatine phosphoric acid to supply energy to the muscles, the production of waste is a byproduct called creatinine. Creatinine serves without a useful purpose in the body and is filtered through the kidneys and excreted predominantly with urine.
Creatine can be converted to creatinine, however creatinine can not be converted back to creatine. The two compounds remain in a balanced state (dynamic balance) in the muscle tissue.
A higher level of creatine also thought to improve the phosphocreatine resynthesis after intensive exercises. However, there is some discussion around this, and some researchers are not sure if the resynthesis of creatine phosphoric acid actually increased.
Benefit for health
NMCD creatine rates are as effective as possible for the loss of age-related muscles, improving athletic performance, syndromes of brain creatine deficiency, and increasing muscle strength.
Creatine is currently being studied for its effects in various health conditions. Encouraging results have been observed in clinical studies using the complex for COPD, depression, diabetes, fibromyalgia, muscle spasms, muscular dystrophy, arthrosis, Parkinson’s disease, and rheumatoid arthritis.
Creatine and sports achievements
Multiple clinical studies suggest that creatine supplements are able to enhance strength and performance during short periods of intense exercise. It may work by helping the body use available fuel more efficiently.
Creatine does not universally enhance athletic performance. According to the University of Maryland Medical Center (UMM), This product:
- It does not seem to improve performance in endurance or did not repeat activity
- It was studied mainly in laboratories, not in the actual performance of athletes
- It seems that it affects those who are around 20 years more than others
NMCD notes that not all human studies have shown creatine in favor of athletic performance or muscle growth. Not everything in this supplement reacts in the same way.
For example, those with high levels of the original of this nutrient in muscle tissue, do not seem to experience the same amount of energy boosting effects, such as those with low initial.
Positive results have been seen in many studies using creatine for athletic performance, however there have been mixed results in other studies. More clinical studies need to be confident about its effects, and the safety of prolonged use.
NMCD claims that there are over 3300 supplement products that contain creatine. It is most often sold as a powder, but is also available in tablets, capsules, liquids, beverage mixes, energy bars, and other forms. 
Creatine is available as one ingredient, and also in combination with other athletic performance enhancers. These additive combinations are often referred to as pre-workout or post-workout products, or both.
Some of the other ingredients available in these supplement combinations usually include caffeine, theanine, and various amino acids, such as beta alanine and citrulline.
This nutrient is indicated as monohydrate of creatine in many supplements. Many products state that their creatine is Micronized, the meaning of the powder was created with very small particle size and greater solubility in the liquid.
Most powder formulations suggest taking one rounded teaspoon per day giving 5 grams of creatine. The products usually come with measuring scoop provided.
Powder additives are intended for dissolved in a liquid, like water, juice, sports drink, or puree. Most manufacturers recommend dissolving at least one scoop in 8-10 ounces of liquid.
It is also generally recommended that you drink at least 8-10 glasses of water a day for moisturizing and better results. It is generally recommended that you take Creatine supplementation before or after your workout to encourage muscle recovery.
Some products recommend downloading the phase when you first start the add-on. The amount varies between products, but usually consists of four doses of 5 g per day for three to five days. After a period of initial loading, a maintenance dose of 5 g per day is taken.