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Creatine is a substance that the body uses to build protein. Increasing creatine intake through food or supplements can improve muscle performance and support high-intensity physical exercise. Apart from that, creatine is also useful in maintaining brain function and other body tissues. However, if the levels are excessive, side effects can occur.

Creatine helps muscles produce energy during physical activity. The body can make its own creatine in the liver and kidneys. However, consumption of meat, seafood and animal milk can also increase creatine stores in the body.

Additional creatine supplements are usually needed for people who actively exercise weight, such as athletes and bodybuilders. The goal is to increase strength and performance during exercise and speed up muscle recovery afterwards. Not only athletes, this supplement is also known to be beneficial for people who have certain health problems.

Various Benefits of Creatine for the Body

The benefits of creatine are most felt by people who actively exercise. However, you can also consume it for several other health benefits. The following are various benefits of creatine for the body:

1. Increases body energy quickly

Creatine is a source of energy that helps muscles contract and keeps them working during activities. In the muscles, creatine is converted into phosphocreatine by adding phosphoric acid to it. Phosphocreatine then creates adenosine triphosphate (ATP), which is the main molecule that cells use to produce energy.

ATP has a key role in providing " fuel" in muscles during high-intensity activities, such as lifting weights, sprinting, or cycling. Therefore, additional creatine supplements are often used to increase the body's energy quickly and last a long time.

2. Encourages muscle mass growth

Creatine can also encourage muscle mass growth. When you have a lot of creatine, the body builds more lean muscle tissue because this substance increases the water content of the muscles. Good muscle cell hydration can quickly increase muscle mass and size.

Creatine can also increase growth hormone levels which in turn encourages an increase in muscle mass. How much muscle mass increases varies depending on the routine and intensity of exercise performed.

Several studies show that people who take creatine supplements and exercise regularly for 4–12 weeks to gain additional muscle mass of up to 2 kilograms. Apart from athletes, the benefits of increasing muscle mass also have a good impact on the elderly and vegetarians .

3. Increase physical strength and sports performance

Body strength and sports performance can be maximized when creatine intake increases in the body. As previously explained, creatine's direct role in the production of ATP as muscle fuel can drastically improve and maintain high-intensity exercise performance.

Specifically, creatine can increase the ability to run fast, muscle endurance, and the body's resistance to fatigue.

4. Accelerates muscle recovery

Not only about increasing energy, muscle and body strength, creatine is also useful in the muscle recovery phase after exercise.

During intense physical exercise, especially lifting weights, muscle fibers "break down" to make them stronger. Well, adequate creatine intake can help repair or recover muscles after exercise and encourage new muscle growth by activating certain cell signals in the muscles.

5. Prevents cramps or serious muscle injuries

Creatine can also reduce the risk of dehydration, as well as cramps and injuries to muscles, bones, ligaments, tendons, and severe nerves. Taking additional creatine supplements can also minimize muscle tension and pulling that is prone to occur during exercise.

6. Improves brain function

The brain stores phosphocreatine and requires a lot of ATP to carry out its functions optimally. So, in addition to its athletic benefits, regularly increasing your creatine intake is also beneficial for brain health. Sufficient creatin in the brain can improve memory and prevent short-term memory or premature short-term memory.

Some studies also show that creatine supplements can protect nerve cells from injury or damage to people aged 60 years and over. Other research says that creatine supplements may help treat diseases associated with decreased brain function, such as Alzheimer's disease. 400;">.

7. Lowering blood sugar levels

Increasing creatine intake is also good for diabetes sufferers. Research finds that people who exercise and increase their creatine intake show better sugar control than people who just exercise. However, the benefits of creatine for lowering blood sugar still need to be studied further.

Side Effects of Creatine That Can Occur

Consuming creatine supplements is generally safe and rarely causes side effects as long as they are taken in the correct dosage. When levels are too high in the body, creatine can cause the following complaints:

• Dizziness
• Nausea and vomiting
• Diarrhea
• Excessive sweating (hyperhidrosis)

If you experience any of the side effects of creatine, reduce the daily dose of creatine supplements by dividing the daily dose into more small. Creatine supplements generally come in powder, tablet or liquid form with certain doses according to needs or intended use.

There are various types of creatine, but Creatine which is proven to be beneficial for health and is affordable in terms of price and availability is creatine monohydrate. For starters, you can take 20 grams of creatine per day for 5–7 days. Divide the daily dose into 3–5 grams for a total of 4 times a day. To help the body absorb creatine, also consume foods high in carbohydrates and protein.

When you stop using additional creatine supplements, the levels will drop drastically gradually in the body. Although the body continues to produce creatine, some people may experience side effects as they adjust to low creatine levels. Some of the side effects are:

• Fatigue
• Decreased muscle mass
• Weight loss
• Decreased natural creatine production in the body

Before taking creatine regularly, you should consult doctor first, especially if you suffer from diabetes, kidney or liver problems, or bipolar disorder. Your doctor can help determine whether creatine supplements are safe for you to consume and provide the right dosage according to your condition.

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