Description
"Creatine" is an organic compound derived from amino acids, synthesized in the liver, kidneys, and pancreas, and predominantly stored in muscle tissue as phosphocreatine. This stored form enables rapid energy release, fueling high-intensity activity and cellular metabolism. Creatine further participates in biochemical pathways that enhance muscle recovery, endurance, and power output. It also supports neurological processes linked to cognitive resilience. Fundamental to energy metabolism, creatine remains a key factor in athletic performance and physiological function.
Functions in the Body
Category
Deficiency Symptoms
A creatine deficiency can lead to poor liver function, muscular dystrophy, and reduced muscle strength.
Synergists & Antagonists
Creatine works synergistically with beta-alanine, caffeine, and carbohydrates to enhance muscle performance and energy production. No significant antagonistic interactions are reported.
Creatine
Warnings
Creatine should be taken with a sufficient amount of water to prevent stomach cramps. Excessive intake may cause diarrhea, nausea, or bloating. Individuals with kidney conditions should consult a healthcare provider before supplementation.
Food Sources
Creatine is naturally found in meat, fish, and poultry.
Time Frame
Creatine can be taken anytime, though it is often taken before or after a workout for optimal performance benefits.
Depleted By
Creatine levels may be depleted by insufficient dietary intake and aging.