The nutrient creatine, whose name is derived from the Greek word for “flesh”, is an integral part of the skeletal muscle of all higher animals, including humans. Creatine has been used in supplement form for several decades by those wishing to increase strength and endurance. Scientists have been aware of creatine and its important role in building strength for almost 20 years. More recently, studies have shown that it is effective in combating muscle and brain disease or injury.
Creatine plays an important role in the formation and recycling of energy, called ATP, in the muscles. Without sufficient creatine, the total amount of the “energy producing molecule” ATP degenerates, and the release of new energy is slower. With creatine, regeneration of ATP happens quickly and efficiently. It also acts as an anti-inflammatory, preventing muscle soreness. The fitness benefits of creatine are very significant.
Creatine also prevents muscle atrophy and loss. This is what makes it so effective at counteracting the effects of aging. As we age, muscle loss and a decline in strength and endurance is common, but supplementing with creatine halts or slows down those effects. Muscles stay younger and more vital for longer.
Creatine is found primarily in meat and fish. People who eat meat may already have an ample supply, whereas vegetarians are more likely to have lower levels of creatine.
Healthy individuals will benefit from a recommended 2 – 3 grams of creatine per day. For those using the nutrient as part of their recovery from brain injury or muscle dystrophy, the amount recommended is 5 – 10 grams per day.
