Intake and effects of creatine

Creatine has been studied frequently in recent years, which is why numerous studies on the subject are available. Many of these studies have shown that taking creatine can bring benefits, provided the supplement is taken in addition to a balanced diet. But what exactly is creatine? It is a substance produced by the body from three different amino acids: glycine, arginine and methionine. This substance is stored in the muscles. Creatine is synthesized in the kidneys, liver and pancreas. The body can produce one to two grams of this substance itself per day. However, this amount is often not sufficient, which is why additional creatine must be taken in through food. The best source of creatine is red meat such as beef or pork. But creatine is also found in large quantities in fish such as salmon, herring, cod and tuna. Vegetarians therefore often have problems meeting their creatine requirements. The effect of creatine Creatine alone is not enough to produce high levels of strength. However, as soon as the body converts it into creatine phosphate, high-energy compounds are created that drive further processes. These energy-rich compounds ensure that adenosine triphosphate is synthesized. In the process, a phosphate is split off, which provides the muscle with energy for contractions. During muscle contractions, large amounts of adenosine triphosphate are used up, which is why new ATP must be produced. What are the benefits of the dietary supplement? The intake of creatine leads to an increase in creatine phosphate. This supports ATP resynthesis. This allows the muscles to draw on readily available energy reserves. In the best case scenario, this enables longer and higher athletic performance. This is particularly noticeable in the submaximal to maximum load range, where creatine can increase performance and therefore ensure an increase in muscle mass. The side effects If you stick to the prescribed dosage, you don't have to worry about side effects. The standardized intake is about five grams of creatine per day and requires a loading phase of three to seven days in which 20 grams are taken per day. The intake period is six to eight weeks. Taking creatine Athletes often take a creatine course, where a specific amount is taken at a specific time. The intake period is between four and six weeks. The first week is usually used as a loading phase. The purpose of the loading phase is to quickly fill the stores. However, this loading phase is often considered unnecessary, as it has been scientifically proven that the creatine content is the same when taking three grams per day and over a period of four weeks without a loading phase as when taking with a loading phase. How much creatine per day? The loading phase lasts about three to seven days. During this time, the stores are filled as quickly as possible, which is why creatine is supplemented in large quantities. Around 20 to 25 grams are consumed, taking body weight into account. After the loading phase is over, it is recommended to take up to five grams of creatine per day. Anything taken in excess of this is excreted from the body via urine. The time of intake There are various opinions on this on the Internet. However, most manufacturers recommend taking it immediately after exercise. The simple reason for this is that the creatine stores in the liver and muscles are depleted immediately after exercise. By taking it after exercise, the body has the opportunity to quickly produce new creatine in order to fill the stores before the next training session.