Creatine acts as a sharp burst of recharge for our cells. It moves energy around the cell, from around where it is generated to where it is needed.
- It is found in flesh and diet rich in fish, meat and dairy products. 50% of creatine is found in animal rich diet and 50% is made by the body.
- A person needs 0.38 gm per kg body weight of creatine in the first week of training followed by only 0.07gm per kg body weight per day of creatine for the next 3-4vweeks. For eg- a person who weighs 70 kgs needs 21gm of creatine everyday in the first week of his training followed by 5 gm everyday in the next 3 weeks.
- For vegans and vegetarians body naturally produce creatine to meet its requirement. However, creatine in supplement form is more easily absorbed.
- Creatine is often confused with creatinine. Creatinine is a by product which kidney filters after purifying the blood. Body maintains creatine to creatinine ratio and excess of creatine is excreted in the urine.