Creatine Tetsudo Anatomy! Introducing the effects, how to take it properly, recommended products, and more!

“Does it really work?” Creatine is one of the most commonly used dietary supplements, but there is a growing body of evidence that it is effective. Creatine is a supplement that increases muscle mass and improves exercise performance, and yet it is inexpensive and easy to take. In this issue, we focus on creatine and introduce its appeal, effective ways to take it, and recommended products!

Creatine is one of the ingredients that have been scientifically proven to be effective!

Creatine is a type of amino acid that is synthesized in the body at a rate of about 2 grams per day. Most of it is stored in skeletal muscle as “creatine phosphate,” which is used to replenish energy during exercise. It is also used to promote muscle synthesis, improve performance during high-intensity and spontaneous exercise, and enhance recovery. You may be thinking, “That sounds like a lot of eyebrow-raising, doesn’t it?” In fact, it is said to have been studied for over 200 years, and there are many papers that prove its effectiveness, and most athletes and bodybuilders take it.

Find Creatine

Does creatine have any side effects?

Many people are concerned about side effects due to its high effectiveness, but in fact, it is said to have almost no side effects. However, if you do not drink a lot of water, your stomach may churn or you may get sick to your stomach if you take a large amount of creatine at one time. Another disadvantage is that the increased water content in the muscles can cause temporary weight gain, but rest assured that the muscles actually look and feel firm and do not appear to be overweight. However, the effects of creatine vary from person to person, so it is wise to stop using creatine if you feel that it is not suitable for you.

Can creatine be supplemented with food?

Creatine is a type of amino acid made from the amino acids glycine, arginine, and methionine, so it is found in meat and fish, which are rich in amino acids. Unfortunately, it is difficult to get creatine from fruits and vegetables, so vegetarians and vegans will be best served by taking supplements. Also, even if you are a meat or fish eater, you would have to eat around 1 kg of meat or fish to get the daily recommended amount (3~5 g) for trainees. Furthermore, creatine is lost with heat, so if you eat sashimi, but not grilled meat, you need to eat even more. Therefore, in order to consume creatine, it is recommended to use supplements rather than eating a large amount of food, in terms of efficiency, cost, and gastrointestinal burden.