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Creatine is naturally produced in the human body from amino acids L-arginine, glycine, and L-methionine primarily in the kidney and liver and transported in the blood to help supply energy to all cells in the body. Creatine is metabolized into phosphocreatine, an important storage form used by the brain, heart, and skeletal muscles. In normal healthy individuals, muscle creatine is replenished at a rate of approximately two grams a day.
Creatine exerts various effects upon entering the muscle. It is these effects that elicit improvements in exercise performance and may be responsible for the improvements of muscle function and energy metabolism seen under certain conditions. Several mechanisms have been proposed to explain the increased exercise performance seen after creatine intake:
Interestingly, creatine may have the ability to modulate inflammation, at least after exercise. One study found that “creatine supplementation reduced cell damage and eased inflammation after an exhaustive race.
Clinical trials have demonstrated creatine as having positive effects on strength and body composition and improving muscular performance in older adults, especially when combined with a resistance-training exercise protocol. Fourteen weeks of resistance training, done three days per week, resulted in significant increases in all measurements of strength and functional tasks and muscle fiber area for both the creatine and placebo groups. However, the group getting the creatine resulted in significantly greater increases in fat-free mass, greater increase in isometric knee extension, greater gains in isometric dorsiflexion strength, as well as a significant increase in intramuscular creatine levels.
The addition of creatine supplementation to an active lifestyle can provide added benefit to the health of the brain. One study found that creatine was very effective at reducing damage to brain tissue after injury. Creatine monohydrate has become popular with athletes, but it may also be beneficial for people who are nutritionally deficient, have conditions associated with low cellular energy, muscle weakness, and those concerned with the muscular integrity of the heart.
Each creatine capsule supplies 500 mg of easily-absorbed creatine monohydrate.
Take 2 capsules twice daily with water or juice or as recommended by a healthcare practitioner.
Serving size: 2 vegetarian capsules
Servings per container: 60
Vegetable cellulose (capsule), stearic acid, rice bran, silica
Consult with your healthcare physician before taking. Keep out of reach of children. Do not exceed recommended dose.
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