What is creatine and what are its benefits?
01 Mar 2024
Understanding Creatine: What You Need to Know
Creatine is a natural compound found primarily in muscle cells, but also in the brain and other body tissues. It consists of three amino acids: arginine, glycine, and methionine.
The function of creatine in the body
Creatine plays a crucial role in energy production, especially during short-term, high-intensity activities such as weight lifting or jogging. It helps replenish adenosine triphosphate (ATP), the primary energy currency of cells, allowing for quick bursts of energy when needed.
Types and sources of creatine
The most common form of creatine used in supplements is creatine monohydrate, which is made from sarcosine and cinnamide. Other forms include creatine ethyl ester, creatine hydrochloride, and buffered creatine. Creatine can be obtained from food sources such as meat and fish, and red meat is particularly rich in creatine.
Benefits of creatine
Scientifically proven benefits:
Increase muscle mass and strength:
Creatine supplements have been consistently shown to enhance muscle mass and strength, especially during resistance training. (1)
Improving exercise performance:
Creatine can enhance performance in activities that require short bursts of intense effort, such as jogging or weight lifting. (2)
Promote recovery:
Creatine supplements may reduce muscle damage and inflammation, leading to faster post-workout recovery. (3)
Unproven benefits:
Cognition enhancement:
Some studies suggest that creatine supplements may improve cognitive function, especially in vegetarians or individuals with low levels of creatine in their diet. However, more research is needed to confirm these effects. (4)
Possible treatment for neurological disorders:
There is some evidence to suggest that creatine supplements can benefit individuals with neurological disorders such as Parkinson's disease or traumatic brain injury, but more research is needed to prove their effectiveness. (5)
Recommended doses
The typical dose for creatine monohydrate supplements is 3-5 grams per day, taken consistently over time. Some individuals may choose to do a loading phase of 20 grams per day for 5-7 days to saturate muscle stores more quickly, followed by a maintenance dose.
The correct way to use creatine
It is best to take creatine with carbohydrates or with a meal that raises insulin levels, as this can enhance its absorption into muscle cells. It is essential to stay hydrated when taking creatine supplements to prevent potential side effects such as dehydration or cramping.
The best types of creatine you can take
Creatine monohydrate is the most researched and cost-effective form of creatine, making it the preferred choice for most individuals. It has been extensively studied and proven to be safe and effective for improving performance and increasing muscle mass.
summary:
Creatine supplements can offer various benefits to athletes and fitness enthusiasts, from increasing muscle mass and strength to improving exercise performance and recovery. However, it is essential to use it responsibly, following recommended dosages and guidelines for best results.
Sources:
-
- Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
- Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349–1362.
- Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173.
- Bender, A., Samtleben, W., & Elstner, M. (2008). Klinische und biochemische Effekte der Kreatinsupplementation bei neurologischen Erkrankungen. Nervenarzt, 79(4), 445–456.
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