Creatine – properties, types, action, dosage, side effects

Proven content

Creatine is produced in the liver. It is used by muscle cells to produce and store high-energy compounds. Creatine in the phosphorylated form (phosphocreatine) is very important in the production of ATP as the main source of energy for working muscles, especially in bodybuilding.

What is creatine?

Creatine is an acid chemical compound in which the acetic acid and structural elements of guanidine are found. Creatine was first described as an element of skeletal muscle in 1832 by Michel Eugène Chevreul. In animals, creatine is produced during metabolism in muscles and tendons. In the human body, creatine is formed from glycine, methionine and arginine, which together with other phosphates in the body form phosphocreatine. Creatine occurs naturally in skeletal muscles, but small amounts can also be found in the kidneys, brain, liver and testes. The amount of creatine biosynthesized in the human body is about 1-2 g per day.

Creatine test – when do we perform?

We perform creatine testing when there is a suspicion of skeletal muscle damage resulting from muscle diseases or diseases of other systems (hyperthyroidism, myositis, Cushing’s disease) that may secondary muscle damage.

Creatine test material: serum.

Preparation for the test: on an empty stomach (at least 8 hours).

The course of the creatine test: one-time blood sampling from a vein in the arm.

Time to wait for the result: 1 Day.

Standard:

— 15-53 µmol/l (0,2-0,7 mg/dl),

– in children and women, values ​​higher than in men.

Creatine and its basic functions

1. Creatine maintains an adequate level of ATP. It is very important in the period between trainings.

2. Creatine stimulates protein synthesis in muscles.

3. Creatine increases the hydration of the muscle cell, which affects its anabolism. A properly hydrated cell has greater strength and the ability to grow.

4. Creatine is a natural factor that inhibits protein (myostatin), which prevents the growth of muscle mass. In addition, this compound increases the secretion of the anabolic hormone produced by the liver (IGF-1).

5. Both free creatine and inorganic phosphorus support the breakdown of carbohydrates in the muscles, which increases the energy reserve during intense physical activity.

6. Phosphocreatine reduces muscle acidification.

Creatine – creatine monohydrate

Creatine monohydrate is its most common form. It is a combination of creatine with water molecules, which can be found in the form of ordinary powders or capsules, although there are also bars and gums or candies on the market. The high efficiency of this type of creatine has been proven. Due to its price, it is very attractive to many customers.

Creatine Monohydrate is an anabolic supplement that is responsible for protein synthesis and increasing strength and performance due to the presence of a large amount of ATP molecules in the muscles. Creatine reduces the acidity in the muscles that occurs as a result of intense and prolonged exercise.

One way of dosing creatine monohydrate is the so-called charging phase. It consists in taking for a period of 5-10 days (20-30 g of creatine per day). This increases strength and muscle mass. After about 10 days, you can supplement with 10-15 g per day. Of course, the amount of creatine dosed depends on the amount of lean muscle mass you have. It is assumed that the dosage should be 1 g for every 10 kg of body weight.

Creatine – creatine malate

Creatine malate, also known as TCM (tri creatine malate), is a compound made of creatine monohydrate and malic acid. It is a glucose metabolite being a hydroxy carboxylic acid and therefore has an effect on insulin stimulation and it is commonly known that creatine transport to muscles is insulin dependent. The name tricreatine malate – tri creatine malate means that the combination ratio of these two compounds is 3: 1 (sometimes it happens 2: 1) and it is in the form of a white, odorless powder. Therefore, it seems that malate will produce all the same effects as any other type of creatine.

Its main action will be to increase the reserves of phosphocreatine in our muscles, which will lead to faster rebuilding of basic energy units, i.e. ATP. Malate will also lead to an increase in our muscles’ ability to store glycogen. The addition of malic acid means that apart from them, this form of creatine has other special benefits of using it.

Malic acid, which is here a kind of creatine assistant, as an intermediate substance, takes an active part in the Krebs cycle initiating anabolic pathways and helps generate energy for the body. By combining creatine with malic acid, a compound is created that is much more soluble in water (and thus better absorbed) than the standard monohydrate, at the same time eliminating the problem of stomach discomfort, and also more effective in the context of faster reconstruction of ATP – the main task of creatine.

The greater stability of this form means that it is stable for a longer period of time in the stomach and is not converted so quickly to useless creatinine.

Creatine – creatine citrate

Creatine citrate (tri-creatine citrate). It is a combination of one molecule of creatine and three molecules of citric acid into one molecule. Creatine citrate is characterized by better solubility in liquids than creatine in the form of monohydrate, as well as greater chemical stability in an acidic environment. The citrate itself (the ionized form of citric acid) takes an active part in the energy changes taking place in the body, which means that complements the potential of creatine itself, giving it additional properties.

Creatine citrate, when used systematically, supports exercise capacity such as strength and endurance, accelerates the growth of lean body mass and supports post-workout regeneration. This happens on several levels, mediated by changes in cellular pH, faster ATP resynthesis, and also with the participation of anabolic kinases that creatine activates.

The transport of creatine to muscle cells is enhanced by the hormone – insulin, so some sources recommend taking creatine either with food products that increase the insulin response (these are carbohydrates and proteins), or with nutrients and supplements showing such potential (carbohydrate, carbohydrate-protein supplements, insulinomimetics and and the like such as ALA, d-pinitol, taurine etc.).

Creatine – creatine phosphate

Creatine phosphate – a phosphorylated form of creatine. It takes part in the energy production taking place in muscle cells, thanks to high-energy phosphate bonds “renews” APT (transfers the phosphate group to ADP – APT is created, the basic carrier of useful energy).

Phosphocreatine is formed from creatine with the participation of keratin kinase in muscle cells. Thanks to the appropriate reserves of phosphocreatine in the muscles, they have increased energy reserves, which allows not only to improve exercise capacity, but also increases the pace of regenerative processes and may contribute to the growth of muscle mass. There are few preparations on the market that contain creatine phosphate, this is due to the fact that some time ago information appeared that when administered orally, it is characterized by low digestibility.

On the other hand, based on the opinions of people using this form in supplementation, it can say that it is a very effective form. Creatine phosphate is recommended for use as an element of effort support, of a strength, endurance and strength character, and, according to some data, also in endurance disciplines. It may be of particular use in ad hoc supplementation, just before exercise.

Creatine – creatine ethyl ester

Creatine ethyl ester (CEO) – it is one of the forms of creatine, a substance with a strong anabolic, anti-catabolic and erogenous potential, subjected to the esterification process (a type of chemical reaction, in this case between creatine and ethyl alcohol). Creatine is esterified to increase its bioavailability. This type of treatment is designed to improve the absorption of creatine, and thus increase its share in the muscle tissue from supplementation.

The main action of creatine is to raise creatine phosphate in the muscle tissue. This action makes the muscles regenerate faster after strength training. Additionally, creatine has a strong anabolic effect. Its increase in concentration in muscle tissue increases cellular capacity, thanks to which it stores more water and glycogen.

This phenomenon is known as sarcoplasmic hypertrophy. People who train when using creatine experience a rapid increase in strength and muscle mass. However, it should be remembered that an increase in cell hydration does not necessarily mean muscle growth.

Creatine – natural sources

Taking supplements is not the only way to increase the amount of creatine in your muscles. It is worth changing your diet and enriching it with products that naturally contain large amounts of this compound. The most creatine can be found, among others in red meat and fish.

1. Cod – 1 gram of meat has 7 milligrams of pure creatine;
2. Beef – 1 gram of meat has 6 milligrams of pure creatine;
3. Pork loin – 1 gram of meat has 5 milligrams of pure creatine;
4. Turkey breast – 1 gram of meat has 5 milligrams of pure creatine;
5. Chicken breast – 1 gram of meat has 3,5 milligrams of pure creatine.

Creatine – application

When it comes to creative use, a lot of myths arose around her, and opinions were divided. There was talk of creatine loading, saturation phases, creatine cycles and half-cycles, etc. Thanks to the research on creatine, however, we know that the only limitation is when to use it and it is not recommended (compared to the post-training period) to take creatine before training due to the possibility of a tendency to impair the action of sugars.

It doesn’t really matter whether the administered creatine is in powder or tablets: both forms are quickly absorbed by the body. Creatine can be safely supplemented continuously, whether it is training days or not. Creatine can be found, for example, in the CGT supplement (creatine + glutamine + taurine) in OstroVit powder, which you can buy at a favorable price at Medonet Market.

Creatine – side effects

Research proves that long-term use of creatine not only leads to excessive weight gain, but also causes other side effects:

1. dehydration,
2. muscle cramps,
3. stomach problems (rare),
4. muscle strain,
5. risk of stretching the muscles.

Creatine may also reduce the sensitivity to thermal stress and reduce the susceptibility to musculoskeletal injuries.

Creatine – dosage

It is now known that creatine can be used continuously. The highest saturation of creatine occurs during the first 2-3 days of use. Many studies report that eating 0,3 g per kg of body weight for 5-7 days is an effective method.

Many people ask themselves whether to take creatine before or after training? Better results will be achieved by delivering a dose of creatine after training, when the glycogen reserve and the used ATP reserve are reduced. Adding a high-carbohydrate supplement to it will make regeneration faster.

Of course, creatine can also be used before training. Then it is recommended to consume 3-5 g before physical activity and 3-5 g after activity. The most common method of creatine dosing is to carry out a saturation cycle, i.e. eating 5g of creatine on an empty stomach on days without training and 5g both before and after exercise (on training days).

Creatine – advantages

What does creatine do? According to many scientific works, the use of creatine in combination with appropriate training results in:

1. improving muscle performance,
2. increase in lean body mass,
3. increase in efficiency,
4. acceleration of ATP resynthesis,
5. acceleration of muscle strength growth,
6. improvement of post-workout regeneration.

Creatine supplementation is useful not only in building muscle mass, but also in reducing unnecessary kilograms.

Creatine – use with other agents

Studies show that there is a way to increase the effectiveness of creatine in the form of a supplement by combining it with other agents. Taking creatine with carbohydrates as well as WPC and WPI may increase its effect by increasing insulin release, which in turn increases its absorption.

Also, the use of creatine along with BCAAs, sodium and alpha-lipoic acid improves its performance. However, creatine should not be used with a meal containing large amounts of fatas it may deteriorate the ability of our body to absorb it.

Creatine and the right amount of water

Due to the tendency to water retention (in the case of creatine monohydrate), it has been assumed that we should consume more of it than if we did not take this supplement. It is estimated that this consumption should increase by about 20 to 25%. However, this does not translate into actual values ​​and assumptions. The only reason for such thinking is the increased amount of the supplement consumed, and thus the body’s need to excrete its excess by intensifying the work of the kidneys by working in the aquatic environment.

Fasting creatine

Creatine is used on training days after training with food. Some studies on this supplement have shown that on training-free days, we should consume creatine on an empty stomach before breakfast. Research also says that supplementation with creatine only on training days makes less sense, if we are elderly or middle-aged people, then systematic use of creatine is recommended.

Creatine for the night

There is no evidence that taking creatine at night can produce better results. There are, however, studies that show a better effect of its use peri-training, especially after training.

Creatine for reduction

Although creatine is mainly associated with building muscle mass, it it is also very popular during reducing body fat. Creatine during reduction does not degrade muscle structures. So there is no fear of losing a lot of muscle while using it.

However, it should be remembered that to lose unnecessary kilograms, supplementing with creatine is not enough. A balanced diet is also very important, containing macro and micronutrients, you should also remember about the use of vitamins. Taking keratin for reduction significantly improves muscle regeneration after exhausting training.

Creatine, thanks to the possibility of replenishing creatine phosphate in the muscle tissue, will quickly rebuild the energy balance of the muscle, which will make the body conduct biological regeneration processes more efficiently. In addition, creatine on reduction supports faster ATP resynthesis, thanks to which the efficiency of biochemical functions is maintained.

During the reduction, it is enough to dose creatine within 4-6 g per day.

Creatine – properties

Creatine can fight other neurological diseases Parkinson’s disease is characterized by the reduction of a key neurotransmitter (dopamine) in the brain. A large reduction in dopamine levels causes brain cell death and several serious symptoms including tremors, loss of muscle function, and speech impairment.

Creatine has been linked to a beneficial effect on Parkinson’s in mice, preventing a 90% drop in dopamine levels. In an attempt to treat the loss of muscle function and strength, people with Parkinson’s disease often do strength training. In people with Parkinson’s disease, combining creatine with strength training improved strength and daily functioning to a greater extent than training alone.

Creatine can fight other neurological diseases – a key factor in many neurological diseases is the reduction of phosphocreatine in the brain. Since creatine can increase these levels, it can help reduce or slow the progression of the disease. In Huntington’s disease mice, creatine restored the brain’s phosphocreatine reserves to 72% of pre-disease levels, compared to only 26% in control mice.

This restoration of phosphocreatine helped maintain daily function and reduced cell death by approximately 25%. Animal studies suggest that taking creatine supplements can also treat other conditions, including: Alzheimer’s disease, ischemic stroke, epilepsy, and brain or spinal cord injuries. Creatine has also shown advantages over ALS, a disease that affects motor neurons necessary for movement. It improved motor function, reduced muscle loss, and extended the survival rate by 17%.

While more human research is needed, many researchers believe creatine supplements are a mainstay against neurological disease when used along with conventional medications.

Creatine can lower blood sugar and fight diabetes Research suggests that creatine supplements can lower blood sugar by increasing the function of GLUT4, the transporter molecule that carries blood sugar to the muscles. A 12-week study looked at how creatine affects blood sugar levels after a high-carbohydrate meal.

People who combined creatine and exercise had better blood sugar control than those who only exercised. The short-term response of blood sugar to a meal is an important risk indicator for diabetes. The faster your body removes sugar from your blood, the better. While these benefits are promising, more human research is needed into the long-term effects of creatine on blood sugar control and diabetes.

Creatine can improve brain function Research shows that our brain requires a significant amount of ATP when performing difficult tasks. Supplements can increase the brain’s phosphocreatine stores to help it produce more ATP.

Creatine may also support brain function by increasing dopamine levels and mitochondrial function. Since meat is the best source of creatine in the diet, vegetarians often struggle to get low levels of creatine. One study of creatine supplements in vegetarians found a 20-50% improvement in some memory and intelligence test scores.

In the case of the elderly, two weeks of creatine supplementation significantly improved memory and recall. In the elderly, creatine can improve brain function, protect against neurological disease, and reduce age-related loss of muscle and strength. Despite these positive results, more research is needed in young, healthy people who eat meat or fish regularly.

Creatine can reduce fatigue and weariness – In a six-month study of people struggling with a traumatic brain injury who were simultaneously supplementing with creatine, there was a 50% reduction in vertigo compared to those who did not. In addition, only 10% of patients in the supplementation group experienced fatigue, compared to 80% in the control group.

Yet another study found that creatine can lead to a reduction in fatigue and an increase in energy levels during sleep deprivation. Creatine can also reduce fatigue in athletes. In a study conducted on bicycle tests, it was used to reduce fatigue during exercise at high temperatures.

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