On hearing the word Creatine, most people think of the fitness industry and muscle building, even though we can relate to much more than that. After amino acid synthesis in the kidney and liver, creatine provides energy to every cell in the body, including the muscles. Although 95% of the body’s total content is found in the muscles, it also plays a very important role in other areas in the body.
Where does creatine come from?
About half of the creatine stored in the body comes from our diet and the meat we eat. For vegetarians, therefore, we can talk about lower levels in general, as vegetables are not a good source. Fortunately, in addition to food, it can also be supplemented an easily digested in the form of a dietary supplement. About 80% of the amount ingested can enter the circulation, which is a very high proportion.
Most studies have used creatine-monohydrate, which is the most digestible and easiest form to produce. Although there are several products on the market, all of the studies conducted have shown that this is the most effective version.
Many people believe that creatine puts a strain on the liver and kidneys, but all of the studies done have shown that it has no bad effect on any of these organs.
Since the half-life of creatine in the body is about 3 hours, it is important to replenish it every 3 to 6 hours to maximize the benefits perfectly. Within 1-2 hours of ingestion, it reaches its peak and what is not used by the body is eliminated from the body.
Aren’t you a bodybuilder? Creatine can help with anything else!
Neurodegenerative diseases
It is able to strengthen the musculoskeletal connections between the central nervous system that controls movement and the functioning muscles. These are collectively referred to as neuromuscular connections. Thus, creatine may help strengthen this link in patients with Parkinson’s disease, Huntington’s disease, ALS, or muscular dystrophy, as well as alleviate the symptoms of depression.
Hydration
Studies have shown that creatine improves thermoregulation and endurance, which can be beneficial for both athletes and people who are exposed to prolonged high temperatures.
Cardiovascular system
Creatine has a beneficial effect on the cardiovascular system by lowering triglyceride and homocysteine levels, all of which can pose a potential risk for heart disease. It has also been found that creatine levels in people with congestive heart failure are extremely low.
Brain power
In a placebo-controlled, double-blind trial, participants received 5 grams of creatine supplementation or placebo per day. The researchers found that the group that received creatine had an improvement in participants’ short-term memory, as well as an increase in intelligence and IQ scores compared with the placebo group. Another study also found that it improves cognitive abilities in the elderly.
Natural sources of creatine
Experts agree that the best sources are a variety of game meats. These tend to have fewer calories and saturated fat than homemade meats. In addition to game meat, meat from free-range animals or wild-caught fish can also be a suitable source. The meat of farmed fish and malnourished animals has far less creatine than that of free-range animals.
Unfortunately, according to the current state of science, there is no plant source with which vegetarians can adequately replenish creatine, so it is very important for them to consume sufficient amounts of amino acids. The various amino acids are used by the body to produce it. Such amino acids include arginine, glycine and methionine.
Arginine-rich foods:
- peanuts
- walnut
- coconut
- soy-bean
- chickpeas
- oat
The best sources of glycine:
- raw algae or spirulina
- raw water horseradish
- spinach
- sesame
Methionine sources:
- Brazil nuts
- oat
- sunflower seeds
Consuming
Creatine is a very popular research topic and holds promise for many health problems. Consumption of 5 grams distributed during the day proved to be the most effective.
Source: naturalnews.com
