Creatine dietary supplement is a significant source of energy for muscle contraction. It is an amino acid that occurs naturally in the muscles and that is created in the body from arginine, methionine and glycine. After production, it is transmitted to the muscles, the brain and the heart, where it is used as a good source of energy. It occurs in abundance in meat (there is around 1 g of creatine in 250 g of beef or fish) and an adult weighing 70 kg requires 2 – 4 g a day. However, normal, everyday food consumption, even of foods that contain creatine, is not enough to satisfy the body’s needs in cases of greater or regular physical exertion (the human body is able to create around half the required amount every day), meaning that it is a good idea to regularly supplement the rest. Strict vegetarians or people who do not eat much meat are generally lacking in creatine.
Creatine helps improve physical performance, in particular short, intensive activity. It is commonly used by sportsmen and women and helps increase muscle mass and reduce the proportion of body fat. When used long-term (2 months and more), it also influences the amount of cholesterol in the blood. It supplies the body with energy, delays fatigue and speeds up and improves regeneration of the musculature.
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