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L-arginine, L-methionine and glycine are the three main amino acids in creatine. It makes up around 1% of the total human blood volume. In the human body, skeletal muscle stores 95 percent of the creatine, while the brain stores only 5%. Every day, 1.5 to 2% of the body's creatine reserves are converted for utilisation. It is a reliable source for the liver, kidneys and pancreas. It is carried via the bloodstream and utilised by high-energy-demanding bodily components like skeletal muscle and the brain. Supplements can contain creatine monohydrate or creatine nitrate, which are both types of creatine. The United States Food and Drug Administration, (FDA) has not yet authorized any creatine supplement for use. Unrestrained supplements pose risks. Sources and requirements. A person need between 1 and 3 grammes (g) of creatine per day. The body synthesises the remaining half, with the remainder coming from the food. Red meat and fish are two food sources. A pound of fish or raw beef may contain 1 to 2 grams (g) of creatine. Creatine can provide energy to sections of the body that require it. Supplements are used by athletes to boost their energy levels, improve their athletic performance, and allow them to exercise harder.Larger athletes should consume between 5-10 gTrusted Source of Creatine each day, according to the International Society of Sports Nutrition (ISSN). To avoid health problems, those who are unable or unable to synthesize creatine may need to consume 10-30 g daily. Increasing athletic performance Athletes use creatine supplements because they have evidence of their benefits during intense exercise. Creatine is a common supplement among athletes. Creatine is thought to help the body manufacture more energy. Higher levels of energy can help athletes work harder and accomplish more. For some persons, increasing their creatine pool appears to boost performance in specific forms of exercise. Creatine "may increase performance involving brief periods of highly strong exercise, especially during repeated bouts," according to a meta-analysis published in the Journal of Sports Science and Medicine in 2003. Researchers stated that not all studies showed the same benefits. A 2012 review found that creatine may increase resistance training's effect on strength and mass High-intensity intermittent fast training increases the quality and benefits Creatine may also improve endurance in aerobic exercise activities of more than 150 seconds. It seems to be beneficial for athletes who do anaerobic exercise, but not for those who do aerobic exercise. It appears to be beneficial in short-duration, high-intensity, intermittent workouts, but not all forms of exercise. According to a 2017 survey , supplementation of Creatine did not improve fitness and performance in 17 young women athletes who used it for a period of four weeks. Body mass increase Increased muscle creatine concentration has been linked to increased body mass. Creatine does not help to build muscle, according to the US National Library of Medicine. Creatine stimulates water storage in the muscles, leading to an increase in mass. According to one assessment from 2003, "the improvements in body weight seen are largely related to water retention during supplementation." It's also likely that exerting harder during exercise increases muscle mass. After-injury damage repair According to research, takingTrusted Source creatine supplements can help athletes avoid muscle damage and speed up their recuperation after an accident. Creatine may have an antioxidant effect after a vigorous session of resistance training and may aid in the prevention of cramps. It might aid in the treatment of brain and other injuries.