Creatine: Its Effects, Side Effects and Uses in Sport


Creatine plays an essential role in the performance of the human body. It is the naturally occurring amino acid, which provides a sudden boost of energy required by the human body. It helps not only in the short term boost of energy but also in building stamina and helps in combating early exhaustion.

Creatine is required by athletes for sprinting and weightlifting etc. Many bodybuilders also take it as a supplement because it was categorized by Dietary Supplement Health and Education Act, 1994, as a “dietary supplement.”

Where is Creatine Found?

Creatine is found in the human body as a performance booster, providing sudden bursts of energy. It can be taken either through the food, or the human body itself also produces it. The amount of Creatine in an average person can be around 120 grams. However, it is found as PCR, which is a compound.

The human body can produce around 2 grams Creatine in a day. The quantity that a human body can store is approximately 0.3 grams per 1kg of the body’s weight. It can be found in a variety of foods including the red meat and the fish. A kilogram of raw meat can have around 4 grams Creatine in it.

What Does It Do?

Creatine can help people with heart problems by allowing them to exercise for longer times with causing any harmful effects. Hence it helps in increasing the heart function. It is a favorite supplement for the athletes and the bodybuilders or weightlifters who want to have sudden and short bursts of energy to perform well.

Creatine increases the body’s performance by acting as the catalyst in a chemical reaction which occurs when the human body performance sudden and intense works. Although the human body stores enough creatine to cope with such situations, if it is required in greater quantity, then it is necessary to be taken either through the food or as a supplement.

Uses and Side Effects

Creatine is beneficial for the athletes and weightlifters, and it also has few side effects, which are negligible if it compared with the benefits it provides. Weight gain is the significant side effect that is associated with the higher levels of Creatine. However, the research is still underway to look for other side effects that might be resulting from the higher levels of Creatine.

Creatine, nowadays, is available in a variety of forms. It comes in capsule, powder and chewable forms. It can be taken daily according to the prescribed doses and depending on the body’s energy requirements. It is virtually harmless and can be used by anyone who requires sudden boosts in energy levels.


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