Creatine is an amino acid that has several functions, including a role in cellular respiration. This process provides energy to cells needed to perform biological processes. Many athletes take creatine because it is believed increasing creatine reserves will provide more strength and energy during exercise. Creatine may be beneficial for some populations, but studies have shown mixed results for its usage.
Creatine
Creatine is a naturally occurring amino acid, a building block of protein. Creatine is converted into either creatine phosphate or phosphocreatine in the body and stored primarily in skeletal muscle. During high-intensity, short-duration exercise, phosphocreatine is used to convert ADP to ATP for energy use by the cell through cellular respiration. The more phosphocreatine stored in the skeletal muscle, the more energy available to the cell.
Cellular Respiration
Cellular respiration is the process by which molecules such as glucose are converted into energy. The electrons produced by cellular respiration are stored in the phosphate bonds of ATP. When the phosphate bond is broken by hydrolysis, or the addition of a water molecule, energy is released and can be used by the cell. After the bond is broken, an ADP molecule remains. In order for the ADP molecule to be converted back to ATP, another phosphate is needed. Phosphocreatine provides this phosphate, thus supplying more energy that can be used by the cell.
Sources of Creatine
Creatine can be found in foods such as meat, fish, nuts, seeds, dairy products and egg whites. It is difficult to accumulate very high amounts of creatine from diet alone. It is also synthesized by the body in the liver, kidneys and pancreas.
Supplements are also available and are sold in several forms including powder, liquid and capsules.
Possible Benefits of Creatine Supplementation
Creatine supplementation is very common, especially among athletes. It is thought that creatine may increase muscle mass and improve athletic performance. Creatine may help improve performance during high-intensity, short-duration exercise, but it has not been shown to be beneficial in endurance athletes. In addition to athletic performance, creatine supplementation may be used to help lower triglycerides and improve muscle strength in those with Parkinson's disease and muscular dystrophy. Studies are mixed on the effectiveness of creatine supplementation in these populations. Creatine supplements should only be taken under the supervision of a physician or qualified healthcare provider.
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