The Greek word creatine means flesh. The word creatine describes its origin and the properties that go with it. It is a substance produced by the body that supplies all muscles with energy. Creatine makes the organism more efficient, but also ensures a high level of regeneration. Creatine is an indispensable aid for increasing performance and building muscles, nerve cell tissue and the intellectual abilities of the brain. An adult needs around 2 to 4 grams of creatine every day. Half of this amount is produced by the human body itself, but the rest must be taken as a dietary supplement.
From which foods the organism can utilize creatine.
A healthy and varied diet usually contains sufficient creatine. The amino acids glycine, methionine and arginine are important building blocks of creatine. These small protein molecules are not only found in animal foods such as fish or meat, but also in selected plant foods such as walnuts, roasted peanuts or pumpkin or pine nuts. Pumpkin seeds are an example of this, which contain up to three times more of the amino acid arginine than salmon. Around 2 to 7 grams of creatine are contained in a kilogram of red meat or fish. Herring contains the highest proportion of fish, with up to 10 grams per kilo. This is followed by pork with 5 grams and beef with around 4.5 grams per kilo. A kilo of fresh tuna or cod contains around 3 to 4 grams of creatine per kilo. However, the information always refers to raw, uncooked foods. However, the heat exposure during frying, baking and cooking converts the valuable creatine into ineffective creatinine.
Athletes in particular should pay particular attention to this fact in order not to endanger their own supply of creatine. The body's own creatine is far from sufficient for targeted muscle building. The cells of the liver, kidneys and pancreas produce around 1 to 2 grams of creatine every day, most of which is stored in the skeletal muscles. This relatively small amount of creatine is quickly used up again through training. Creatine is transported from the liver to the muscles, heart, nerves, brain and all other destinations in the body via the bloodstream. The so-called guanidinium compound therefore plays a central role in the smooth functioning of the organs and the entire body.
For good-looking muscles, additional creatine supply is necessary
During daily training sessions, the creatine in the body increases the short periods of exertion, which enables higher athletic performance. This is particularly true for team sports such as handball or weightlifting, in which short periods of muscle performance are repeated. Creatine became famous thanks to the athlete Linford Christie, who managed to run the 100-meter race in under 10 seconds at the 1992 Olympic Games. It was not just this remarkable Olympic performance that caused quite a stir, but also Christie's considerable muscle mass. The recipe for success at the time was creatine. To this day, creatine is considered a recognized nutritional supplement in amateur and elite sports by world-renowned sports committees, although it is by no means considered a doping agent.
The positive effect of creatine is due to the fact that it is absorbed and utilized directly by the muscle cells. This means that individual training sessions can be significantly extended in everyday sporting life. This results in significant performance-enhancing effects not only in the short term, but also in marathons or other endurance sports. If creatine is taken regularly as a dietary supplement, the recovery and regeneration phase of muscles is also shortened.
Make individual use of the effective benefits of taking creatine
Creatine is a good alternative if you want to improve your personal performance level and build muscle faster. These positive effects have already been demonstrated by impressive results from the past. Just like natural creatine from food, synthetic creatine is quickly distributed throughout the muscles via the blood. In addition, high-quality creatine also creates a so-called pump effect, which means that the muscles fill with blood more quickly, a fact that is particularly popular with bodybuilders. This makes the muscles appear much more voluminous even during rest periods. However, make sure you take the correct creatine dosage. You should remember that 5 grams of creatine is equivalent to about 1.1 kg of raw beef!
One of the best advantages of creatine is that it cannot be overdosed and is free of side effects. If too much creatine is taken, the body excretes this excess creatine naturally. For optimal intake, it is therefore crucial to calculate the amount using body weight. Products in which the amount of creatine taken can be precisely controlled are therefore better suited than ready-made product mixes. Fresh juice from sweet fruits is recommended in combination with a creatine product for sustainable muscle building. In addition, you should always drink enough while taking creatine and prefer protein-rich foods. Both support the optimal utilization of creatine and thus muscle building. To ensure that creatine production in the body is not inhibited, you should stop taking creatine as a dietary supplement every 2 months or so.
If you do any strength training, you know that it is very important to choose the right diet and supplements to achieve your goals. One of the most commonly used supplements for building muscle is creatine. In this article, we will talk about the effects and side effects of creatine and whether it is suitable for you as a supplement.
What is creatine?
Creatine is a natural amino acid produced in our body. It is manufactured in the liver, kidneys and pancreas and stored in the muscles. Creatine plays an important role in supplying energy to the muscles and increases the ability of the muscles to perform fast, short and intense movements.
How does creatine work?
When you do strength training, you need to regularly stress and challenge your muscles to help them grow and get stronger. This process causes microscopic damage to muscle fibers, which then repair themselves and get stronger during the recovery phase. Creatine increases the energy supply to the muscles, thereby promoting muscle growth and repair. It can also help you to perform longer and more intense workouts, which can lead to faster muscle building.
Creatine as a dietary supplement
Creatine is available as a dietary supplement in several forms, including creatine monohydrate and creatine powder. It is often taken as a powder or capsule and can be taken before or after exercise. The recommended dosage of creatine is about 3 to 5 grams per day. It is recommended to take creatine with carbohydrates as this can improve absorption in the body.
Is creatine harmful?
There is no evidence that creatine is harmful when taken at recommended doses. However, some side effects of creatine have been reported, including gastrointestinal upset, cramping, and dehydration. There are also concerns about the effects of creatine on kidney function and hormone balance. However, there is no evidence that creatine has a negative effect on the testes or aggression.
Creatine in old age
There are no specific recommendations for the use of creatine in old age. However, some studies have shown that creatine can help older adults build muscle mass and strength and slow age-related loss of muscle mass and strength.
Creatine and women
Creatine can also be taken by women as a supplement to promote muscle building. There are no specific differences in creatine intake between men and women. However, women should be aware that creatine can cause weight gain due to increased water retention in the body. This can cause body weight to increase even though body fat percentage remains the same or even decreases.
Creatine side effects
As mentioned, some side effects of creatine can occur, including gastrointestinal distress, cramping, and dehydration. However, these side effects usually only occur when creatine is taken in too high doses or when the user does not drink enough water. There are also concerns about the effects of creatine on kidney function and hormone balance. However, there is no evidence that creatine has a negative effect on the testes or aggression.
Creatine Monohydrate
Creatine monohydrate is the most commonly used form of creatine as a dietary supplement. It is also the most researched form of creatine and has been proven to be safe and effective. Creatine monohydrate is quickly absorbed into the body and stored in the muscles.
Creatine powder
Creatine powder is another form of creatine supplement. It is often taken as a powder or capsule and can be taken before or after a workout. Creatine powder is quickly absorbed into the body and can help you perform longer and more intense workouts.
Should you take creatine?
Whether or not you should take creatine depends on your individual health and fitness goals. If you are healthy and do regular strength training, creatine supplementation may help improve your performance and muscle building. However, it is important that you consult a healthcare professional for appropriate advice and support before starting any supplements.
Summary
Creatine is a natural amino acid produced in our bodies that helps provide energy to muscles. Creatine as a supplement can help improve performance and muscle building during resistance training. However, there are some concerns about the effects of creatine on kidney function and hormone balance. It is important that anyone considering using creatine as a supplement discusses this with a doctor or registered dietitian to ensure it is safe for them and is dosed correctly
