Title : Creatine 101 - ?. What is and what is
link : Creatine 101 - ?. What is and what is
Creatine 101 - ?. What is and what is
Studies show you can increase muscle mass , strength and exercise performance ( 1 2 ).
also provides a number of health benefits, including protection against neurological disease ( 3 4 5 , 6 ).
Many people believe that creatine is safe and has a lot of side effects, but these are not supported by the evidence ( 7 8 ).
In fact, it is one of the supplements most never studied, and has a excellent safety profile ( 1 ).
This detailed guide explains everything you need to know about creatine.
What is creatine?
Creatine is a substance that occurs naturally in the muscle cells. It helps muscles produce energy during heavy work or exercise high intensity.
Taking creatine supplement is popular among athletes and bodybuilders in order to gain muscle, increase strength and improve exercise performance ( 1 ).
Chemically speaking, it shares many similarities with amino acids. The body can produce out of the amino acids glycine and arginine.
Several factors affect deposits creatine your body, including meat intake, exercise, the amount of muscle mass and levels of hormones such as testosterone and IGF-1 ( 9 ).
About 95% of body creatine is stored in muscles, in the form of phosphocreatine . The other 5% is stored in the brain, kidneys and liver ( 9 ).
When complemented, to increase its reserves of phosphocreatine. This is a form of energy stored in the cells, as it helps the body produce more than one high-energy molecule called ATP .
ATP is often called the energy currency of the body. When you have more ATP, your body can get better results during the year ( 9 ).
Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery ( 1 2 ).
Conclusion: Creatine is a substance that occurs naturally in the body, particularly muscle cells. It is commonly taken as a supplement.
How does creatine work?
There are several ways that creatine can improve health and athletic performance.
In the high-intensity exercise, its main function is to increase the reserves of phosphocreatine in the muscles.
Additional stores can be used to produce more ATP, which is the main source of energy for heavy work and high intensity exercise ( 10 11 ).
Creatine also helps build muscle in other ways, including:
- load Boost work: can allow more work or the total volume in one training session, which is a key factor in muscle growth long term ( 12 ).
- Improve cell signaling :. supplementation can increase cell signaling via satellite, where signals to muscles help repair and muscle growth ( 13 )
- Raise anabolic hormones: studies have shown that there is a large increase of hormones, such as IGF-1, after supplementation ( 14 , 15 , 16 ).
- Increases cellular hydration: is well known to increase the water content within the muscle cells. This causes a cell volumizing effect can play a role in muscle growth ( 17 , 18 ).
- Reducing degradation protein :. supplements can also help increase overall muscle mass by reducing muscle breakdown ( 19 )
- low levels of myostatin: Elevated levels of protein myostatin are well known to retard or inhibit muscle growth completely. Supplementation can reduce these levels, which increases the growth potential ( 20 ).
Creatine supplements also increase the reserves of phosphocreatine in the brain. This can improve brain health and protect from neurological diseases ( 3 21 22 23 24 ).
Conclusion: Creatine helps build muscle in several different ways. It gives more energy to muscles and leads to changes in cellular function which increase muscle growth.
The effects of creatine in muscle gain
Creatine is very effective in the short term and muscle growth long term ( 25 ).
has benefits for a variety of people, including sedentary people, the elderly and elite athletes ( 17 25 26 , 27 ).
In a study of 14 weeks of the elderly found that the addition of creatine to a program of weight training significantly greater leg strength and muscle mass ( 27 ).
A 12-week weight lifters found that the supplement increased muscle fiber growth two to three times more than training alone. The increase in total body mass also doubled, along with his bench press repetition maximum ( 28 ).
A great comparison of the most popular supplements creatine are found to be the most beneficial supplement only available for adding muscle mass ( 1 25 ).
You can find a more detailed review of the effects on muscle growth in this article .
Conclusion: Creatine supplementation can lead to a significant increase in muscle mass. This applies both to individuals untrained and elite athletes.
effects on strength and athletic performance
Creatine may also improve strength, power and performance of high-intensity exercise.
A review of studies found that adding a training program increased resistance by 8%, the yield weight lifting by 14% and bench press maximum to repeat 43 %, compared to only training ( 29 ).
In endurance athletes trained, 28 days of supplementation with higher performance racing bike speed by 15% and a yield bench press by 6% ( 30 ) .
has also tested during intense overtraining blocks, shown to help maintain performance and strength training while increasing muscle mass ( 31 ).
These remarkable improvements are mainly caused by increased capacity to produce ATP.
Normally, the ATP is depleted after 8-10 seconds of high-intensity activity. Supplementation helps produce more ATP, which allows you to maintain optimum performance for a few seconds ( 10 11 32 33 ).
Here are some more details about creatine effects on exercise performance .
Conclusion: Creatine is one of the best supplements to improve strength and high-intensity exercise performance. It works by increasing its ability to produce energy ATP.
The effects of creatine in the brain
One of the most interesting prospects has to do with brain health and treatment neurological diseases.
Like muscles, the brain stores phosphocreatine and requires a lot of ATP for optimum performance ( 21 22 ).
supplementation has been suggested to improve the following conditions:
- Alzheimer's disease ( 34 ).
- Parkinson's disease ( 3 ).
- Huntington's disease ( 24 ).
- Ischemic stroke ( 35 ).
- Epilepsy ( 36 ).
- brain or spinal cord injury ( 37 ).
- motor neuron disease ( 38 ).
- memory and brain function in the elderly ( 39 ).
Despite the potential benefits of creatine for the treatment of neurological diseases, most current research has been conducted in laboratory animals.
However, a study was conducted in children with traumatic brain injury . The six-month study a 70% in fatigue and a 50% reduction in dizziness ( 40 ) was found.
For brain function in general, research in humans suggests that it may benefit the elderly, vegetarians and those who are at risk for neurological diseases ( 39 41 ).
Vegetarians tend to have lower creatine stores because they do not eat meat, which is the main dietary source natural.
One study found in vegetarians than supplementation caused a 50% improvement on a test of memory and a 20% improvement in scores on intelligence tests ( 21 ).
Although it may be beneficial for the elderly and people with small shops, research shows no effect on brain function in healthy adults ( 42 ).
Conclusion :. Creatine can reduce symptoms and slow the progression of some neurological diseases, although more research is needed in humans
Other health benefits of creatine
Research has also shown you can:
- levels of blood sugar ( 5 43 44 ).
- improve muscle function and quality of life in older people ( 27 45 46 47 ).
- help treat nonalcoholic fatty liver disease ( 48 ).
However, more research is definitely needed in these areas.
Conclusion: Creatine may help control blood sugar and fatty liver. You can also have several benefits for the elderly.
Different types of creatine supplements
The most common creatine monohydrate and most researched form is called.
then there are many other forms available, some of which are claimed to be superior. However, there is no evidence that other forms are better ( 1 7 49 ).
Creatine monohydrate is very cheap and is supported by hundreds of studies. Until the new research proves otherwise, this appears to be the best option.
Conclusion :. The best way you can take is called creatine monohydrate, which has been used and studied for decades
Dosage Instructions
Many people who complement start with a "phase load. " This strategy leads to a rapid increase in muscle stores.
to load with creatine, taking 20 grams per day for 5-7 days. This should be divided into four servings of 5 grams throughout the day ( 1 ).
The absorption can be improved slightly with carbohydrates or a meal of protein due to the release of insulin ( 50 ).
After the loading period, take 3-5 grams per day to maintain high levels within the muscle. There is no benefit to creatine bike, so you can continue with the dose of 3-5 grams for long.
If you decide not to do the loading phase, simply consume 3-5 grams per day. However, it can take three to four weeks to maximize muscle stores ( 1 ).
As creatine causes water in the muscle cell, it is also advisable to take a glass of water and stay well hydrated throughout the day.
Conclusion: to load with creatine, take 5 grams four times a day for 5-7 days. Then take 3-5 grams per day to maintain.
Safety and side effects
Creatine is one of the most well-researched supplements available, and studies lasting up to four years have not shown negative effects ( 8 51 ).
One of the most comprehensive studies to date 52 measured blood markers and found no adverse effects after 21 months of supplementation ( 8 ).
There is also evidence that damages the liver and kidneys in healthy people taking normal doses. That said, people with pre-existing liver or kidney problems should consult a doctor before taking supplements ( 8 51 52 ).
Although people often think they can cause dehydration and cramps, this is not supported by research. In fact, studies have shown that it can reduce cramping and dehydration during endurance exercise at high temperature ( 53 54 ).
You can read more about the safety profile and side effects of creatine in this article .
At the end of the day, creatine is one of the cheapest, most effective and safer supplements you can take.
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