Every athlete hasheard the term creatine , but what exactly is creatineand what are the benefits of taking it?
Creatine (from the Greek word kreas, meaning "meat")was discoveredin 1832 by Eugene Chevreul as a component of meat broth. In 1847,the German chemist Justus von Liebig identified creatine as a component of meat. Since the 1990s, the demand for creatine hassteadily increased, and it is now one of the most widely used dietary supplementsworldwide.
What is creatine?
Creatineis a carbon-nitrogen compound that isproducedin the kidneys, liver and pancreas using the amino acids arginine, glycineand methionine .
On average, the body produces 1-2g of creatine, which then acts as a reversible energy source. Creatineis also involved in all processes where energy is required.
In nature, we find C- reatinin meat and fish, although the levels are relatively low. To reach the recommended daily intake of 5g,we would have to consume approximately 1kg of beef.
Since this isn't really feasible, creatinesupplementation shouldbe considered. Themajority ofingested creatine is converted into creatine phosphate.
Creatine phosphatetransports the energy supplier adenosine triphosphate (ATP)to the muscle cells and is available there as an energy supplier for short-term exertion.
Taking creatine also increases your performance during short-term, intense bursts of high-speed exertion.
If the body has enough creatineavailable, the muscles don't fatigue as quickly. Training can be longer and more intense, which in turn means that the muscles receive stronger growth stimuli. In addition, creatinesupplementation promoteswater retention in the muscle cells. The muscles appear fuller and firmer. This increased cell volume in the muscles can reduce protein breakdown, shorten recovery time, and thus indirectly contribute to greater muscle mass.
What types of creatine are there?
The most common form of creatine supplementation is creatine monohydrate. Monohydrateisthe best-known and most researched form of creatine. It comes as a white, tasteless powder or in capsule form . Since monohydrate doesn't dissolve very well in water, several products are now available whose solubility has been improved with various additives. Better solubility ensures optimal absorption by the body.
Other types of creatine include, for example,
- Creatine citrate: also contains citric acid for better water solubility.
- Creatine malate: additionally contains malic acid for better solubility in water.
- Buffered creatine (Kre-Alkalyn): additionally contains sodium carbonate
- Creatine hydrochloride: additionally contains hydrochloride
- Creatine magnesium chelate: additionally contains magnesium
- Creatine Pyruvate: also contains pyruvate
- Creatine Nitrate: contains additional nitrate for improved water solubility
Continuous intake or a course with a loading phase?
Regardless of the product used, it is important not to exceed the recommended dosage long-term to avoid side effects. In rare cases, nausea or discomfort may occur. Adequate fluid intake is essential in all cases to ensure optimal effectiveness and tolerability.
On average, 3-5g per day is recommended.
There is a recognized formula for calculating one's individual needs:
0.03g per kilogram of body weight
Recent studies show that a daily intake of 3-5g of creatine is completely safe.
However, a starting dose of 20g is recommended for a creatine cycle with a loading phase. Increasing the intake during the loading phase does not, however, result in any increased effectiveness. Therefore, a cycle with a loading phase is unnecessary, as it can lead to undesirable side effects.
- Creatineis responsible for energy transport in the muscles.
- The body synthesizes 1-2g of creatineitself and can store up to 150g.
- Creatine is present in small doses in fish and meat, so supplementation can compensate for any deficiencies.
- Creatineis THE dietary supplement par excellence when it comes to increasing performance during intense, short-term exertion.
- The biggest side effect of creatine supplementationis water retention in the muscle cells, which can lead to an increase in muscle volume and body weight.
- A daily intake of 3-5 grams of creatineis safe and well-tolerated for healthy adults.
- Creatinesupplementsare not a substitute for a balanced and varied diet and a healthy lifestyle with regular training.
- The ability to train longer and harder allows for more muscle growth through training.
- Furthermore, there are some positive effects on cognitive processes and mental well-being.
There's hardly any reason not to take creatine regularly. It's inexpensive and simply works.
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