Creatine (C4 H9 N3 O2) is a molecule made up of carbon, hydrogen, nitrogen, and oxygen that is produced by the body. Creatine is stored within our muscle cells, and it stimulates growth of our muscles. Creatine has a fundamental role in the process of producing energy for the body. We get creatine from the animal proteins we eat, and from supplemental forms. Most body builders take creatine supplements because you would have to eat an awful lot of meat to get the amount of creatine you should have when building muscle.
Creatine also helps to volumize your muscles. In other words you muscles are well hydrated when they have sufficient creatine. Why do body builders take creatine supplements? When you are working to build your muscles, your muscles get microscopic tears. It is the repair of these muscles that helps to develop larger muscles. Creatine aids in the repair of the microscopic muscle tears.
You do get a fair amount creatine from meats and fish. However, the process of cooking the meat alters the creatine to some degree. If you enjoy rare meats, and raw fish, such as in sushi, this will be a good way to get creatine in its purist form, but remember that you would need to eat a lot of meat to get the amounts of creatine that you need for body building. Besides eating meat, and fish, you should also include green leafy vegetables, root vegetables and nuts. Body builders who don’t eat much meat may prefer to take supplements.
I should add a note of warning here. Taking supplements of creatine can in fact be dangerous if you take too much. You should always make sure you drink plenty of water to prevent having problems with your pancreas and kidneys. Creatine is a crystalline molecule and it can crystallize in the kidneys, liver, and pancreas.
Creatine is naturally produced in our bodies through food digestion. Creatine is produced in the kidneys and liver, and to some degree the pancreas does also through the synthesis of three amino acids (arginine, glycine, and methionine.) These amino acids are the building blocks of the creatine phosphate molecule. If you are interested in supplementing your creatine, you can use creatine monohydrate, which is utilized by the body much easier than creatine phosphate, because creatine phosphate has to be digested before it can be utilized by the body.
To add arginine to your diet, you can add peanuts, walnuts, cashews, watermelon, green vegetables, and root vegetables. You can also add ginseng and garlic to your diet. To add glycine, you find it in meats and gelatin. To add methionine to your diet, you will find it in fish and egg whites. With a well rounded diet you should be able to get enough creatine in your diet. If you choose to take supplements, you may want to consult with your physician before taking creatine supplements.
