Creatine: benefits and harm to athletes

Creatine: benefits and harm to athletes

I. What is creatine? Deep understanding

Creatine, (α-methylguanido) acetic acid, is nitrogen-containing organic acid, which is naturally produced in the body, mainly in the liver, kidneys and, to a lesser extent, in the pancreas. It is synthesized from three amino acids: glycine, arginine and methionine. Creatine is not a hormone, steroid or any other prohibited substance. This is just a natural connection that plays a key role in energy metabolism, especially in muscle cells.

A. Creatine in the body: distribution and functions

Approximately 95% of the total reserve of creatine in the body is in skeletal muscles, while the remaining 5% are distributed between the brain, heart and other tissues. In the muscles, creatine is present in two main forms: free creatine (about 40%) and phosphocratin (about 60%). Phosphocratin, or creatine phosphate (KRF), is the most important form, since it serves as a reserve of energy for rapid muscle contractions.

The creatine function is the regeneration of adenosinericfath (ATP), the main source of energy for muscle contractions. During intensive physical activity, the ATP is broken down into adenosyndifosphate (ADF) and phosphate, releasing energy. Phosphocratin, interacting with ADF, quickly turns it back into ATP, providing an immediate influx of energy. This process is especially important for short -term, high -intensity exercises, such as sprint, weight lifting and jumping. Without enough creatine, the ability of muscles to maintain high intensity of exercises is rapidly reduced.

B. Action Mechanisms: Scientific look

1. Increase in the availability of ATP: As already mentioned, creatine, in the form of phosphocratin, is the main donor of the phosphate group for ATP regeneration. This is especially important in the first few seconds of high -intensity activity, when the need for energy increases sharply. Creatine helps maintain the concentration of ATP, pushing the onset of fatigue.

2. Increase in protein synthesis: Studies show that creatine can stimulate the synthesis of muscle protein, the process necessary for the growth and restoration of muscles. Although accurate mechanisms have not been fully studied, it is believed that creatine can affect the synthesis of protein through several ways, including MTOR activation (rapamycin targets in mammals), and a key cell growth regulator. In addition, an increase in the volume of training due to increased energy and a decrease in fatigue contributes to greater muscle stress, which, in turn, stimulates the synthesis of protein.

3. Increase in cell hydration: Creatine has osmotic properties, that is, it attracts water to muscle cells. This increase in cell hydration can lead to the effect of “pumping” when the muscles look larger and more fully. Moreover, cell hydration can contribute to the synthesis of protein and a decrease in protein breakdown.

4. Decrease in protein breakdown: Some studies show that creatine can reduce the decay of muscle protein. This may be due to its ability to stabilize cell membranes and reduce cell damage caused by intense exercises.

5. Improving glycogenesis: Creatine can improve the accumulation of glycogen in the muscles. Glycogen is a form of glucose storage, and it serves as the main source of energy during long exercises. An increase in glycogen reserves can increase endurance and performance.

C. Forms of creatine: from monohydrate to complex mixtures

There are many forms of creatine on the market, each of which has its own advantages and disadvantages.

1. Creatine Monogidrate: This is the most common and most studied form of creatine. It consists of a molecule of creatine and water molecules. Creatine monohydrate is effective, inexpensive and easily accessible. It is a “gold standard” with which all other forms of creatine are compared.

2. Micronized creatine: This is creatine monohydrate, which was processed to reduce the size of the particles. This improves solubility and is statements reduces discomfort in the gastrointestinal tract. However, scientific data confirming a significant advantage over the usual creatine monohydrate are limited.

3. Creatin Ethyl Esther (Cee): It was argued that this form of creatine has better absorption than creatine monohydrate. However, studies have shown that CEE is less stable in the body and can be split into inactive creatinine in the gastrointestinal tract. In general, CEE is not as effective as creatine monohydrate.

4. Creatine Hydrochloride (HCI): Creatine HCI is associated with a hydrochloride group, which is claimed to improve solubility and absorption. Some people claim that HCI creatine causes less bloating and discomfort in the gastrointestinal tract than creatine monohydrate. However, scientific data confirming these statements are still limited.

5. Creatine Malat: This form of creatine is associated with apple acid. Apple acid plays a role in the production of energy, and some people argue that creatine Malat can improve endurance. However, additional studies are needed to confirm these statements.

6. Creatine Nitrate: This form of creatine is associated with nitrate. Nitrates can improve blood flow and oxygen delivery to the muscles. Some studies show that creatine nitrate can be more effective than creatine monohydrate in improving strength and power. However, additional studies are needed.

7. Buerized Creatine (Kre-KLKALYN): It is claimed that this form of creatine has a higher pH, which prevents its decay in the stomach. However, studies have not shown that Kre-KLKALYN is more effective than creatine monohydrate.

The choice of the form of creatine is a matter of personal preferences and budget. Creatine monohydrate remains the most reliable and economically effective option for most people.

II. The benefits of creatine for athletes: proven advantages

Creatine has an extensive history of research confirming its many advantages for athletes and physically active people.

A. Increase in force and power:

This is perhaps the most well -known and confirmed advantage of creatine. Numerous studies have demonstrated that taking creatine leads to a significant increase in strength and power, especially in short -term, high -intensity exercises.

• Increase in force: Creatine allows athletes to perform more repetitions with a certain weight or raise heavier weights. This leads to greater muscle stress and, therefore, to greater muscle growth in the long term.
• Increase in power: Power is the speed of work. Creatine improves power, allowing athletes to generate more strength in a short period of time. This is especially important for sports such as sprint, jumping and heavy athletics.

The mechanism underlying these effects consists in improved ATP regeneration, as previously discussed.

B. Increase in muscle mass:

Creatine not only increases strength and power, but also contributes to the growth of muscle mass.

• Increase in the volume of training: Due to the increase in strength and power, creatine allows athletes to train more intense and longer. This leads to greater muscle stress and, therefore, to greater muscle growth.
• Increase in protein synthesis: As mentioned earlier, creatine can stimulate the synthesis of muscle protein, the process necessary for muscle growth.
• Increase in cell hydration: Cell hydration caused by creatine can also contribute to muscle growth.

C. Improvement of endurance:

Although creatine is mainly known for its advantages for strength and power, it can also improve endurance in certain activities.

• Increase in glycogen reserves: Creatine can improve the accumulation of glycogen in the muscles, which can increase endurance during long exercises.
• Reduced fatigue: Creatine can help reduce fatigue, allowing athletes to maintain a higher intensity of exercises over a longer period of time.

D. Recovery acceleration:

Creatine can speed up recovery after intense exercises.

• Reducing muscle damage: Creatine can help reduce muscle damage caused by exercises.
• Improving glycogenesis: Creatine can improve the restoration of glycogen reserves in the muscles, which is important for recovery after exercises.
• Reducing inflammation: Some studies show that creatine can have anti -inflammatory properties, which can help accelerate recovery.

E. Cognitive advantages:

Studies show that creatine can have a positive effect on cognitive functions, especially in situations requiring mental stress or imprisonment.

• Improvement: Creatine can improve short -term and long -term memory.
• Improving attention: Creatine can improve attention and concentration.
• Reducing mental fatigue: Creatine can help reduce mental fatigue.

The mechanism underlying these effects is to improve energy metabolism in the brain. The brain, like muscles, requires ATP for functioning. Creatine can help maintain the concentration of ATP in the brain, which can improve cognitive functions.

F. Potential health health:

In addition to sporting advantages, creatine can also have a positive effect on the overall state of health.

• Neuroprotective properties: Creatine can have neuroprotective properties and can help protect against neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.
• Improving blood sugar levels: Creatine can improve blood sugar control in people with type 2 diabetes.
• Close -to -level decrease in cholesterol: Some studies show that creatine can reduce cholesterol.

Additional studies are needed to confirm these potential health benefits.

III. Harm Creatine: We dispel myths and evaluate the risks

Despite the benefits, there are many myths and fears around Creatine. It is important to separate the facts from fiction and evaluate potential risks associated with its technique.

A. Dehydration and cramps:

This is one of the most common myths about Creatin. It is alleged that creatine causes dehydration and increases the risk of seizures. However, scientific data do not confirm this statement. In fact, creatine, as previously discussed, has osmotic properties and attracts water to muscle cells, which can improve hydration.

Although there are separate cases of seizures associated with the intake of creatine, they are most likely associated with other factors such as intense training in hot weather, insufficient hydration and electrolyte imbalance. It is important to maintain a sufficient level of hydration, especially during training, regardless of whether you accept creatine or not.

B. Problems with the kidneys:

Another common myth is that creatine is harmful to the kidneys. This fear arose due to the fact that creatine can increase the level of creatinine in the blood, which is a marker of kidney function. However, an increase in the level of creatinine caused by creatin is usually not a sign of kidney damage. This simply reflects an increase in creatine reserves in the body.

Numerous studies have shown that creatine is safe for people with healthy kidneys. However, people with existing kidney diseases should consult a doctor before taking creatine.

C. Problems with the liver:

Like fears about the kidneys, there is also a myth that creatine is harmful to the liver. However, scientific data do not confirm this statement. Studies have shown that creatine does not have a negative effect on the liver function in healthy people.

People with existing liver diseases should consult a doctor before taking creatine.

D. Gastrointestinal disorders:

In some people, creatine can cause gastrointestinal disorders, such as bloating, nausea and diarrhea. These side effects are usually light and temporary.

To minimize the risk of gastrointestinal disorders, it is recommended to take creatine with food, divide the daily dose into several doses and choose a micronized form of creatine.

E. Water delay:

Creatine can cause a delay in water, especially in the first few weeks of administration. This is due to the osmotic properties of creatine, which attract water into muscle cells. This delay in water is usually insignificant and temporary.

Some athletes, such as bodybuilders, may be concerned about water delay, since it can worsen their appearance. However, this water delay usually takes place in a few weeks.

F. The influence on growth:

There is a myth that creatine can slow down growth in adolescents. However, there is no scientific data confirming this statement. In fact, some studies show that creatine can even improve growth and development in adolescents.

Nevertheless, adolescents should consult a doctor before taking creatine, especially if they have any health problems.

G. Interaction with drugs:

Creatine can interact with some drugs such as diuretics and non -steroidal anti -inflammatory drugs (NSAIDs). People taking any medicine should consult a doctor before taking creatine.

H. Poor -quality additives:

The risk of low -quality additives always exists. It is important to choose creatine supplements from well -known and proven brands to make sure that you get a clean and effective product.

IV. Recommendations for taking creatine: dosage, cycles and best practices

In order to maximize the benefits of creatine and minimize the risk of side effects, it is important to follow the correct recommendations for admission.

A. Dosage:

There are two main protocols for dosing creatine:

1. Loading phase: This protocol includes a high dose of creatine (20 grams per day) for 5-7 days to quickly saturate the muscles with creatin. Then follows the maintenance dose (3-5 grams per day) to maintain the level of creatine in the muscles.

2. Supporting dose: This protocol includes taking a supporting dose of creatine (3-5 grams per day) from the very beginning. This protocol takes more time to saturate the muscles with creatine, but it does not require the loading phase and can be more convenient for some people.

Both protocols are equally effective in the long run. The choice of the protocol depends on personal preferences.

B. Reception time:

The time of taking creatine can affect its effectiveness. Some studies show that taking creatine after training can be more effective than taking creatine before training. This is due to the fact that exercises increase muscle sensitivity to insulin, which can improve the absorption of creatine.

Nevertheless, the general daily intake of creatine is more important than the exact time of administration.

C. Cycles:

Some people prefer to cycle the intake of creatine, that is, take it for a certain period of time, and then take a break. However, there is no scientific evidence that creatine cycling is necessary.

Continuous intake of creatine is safe and effective.

D. Hydratation:

It is important to maintain a sufficient level of hydration when taking creatine. This helps maintain the correct balance of fluid in the body and can minimize the risk of side effects, such as gastrointestinal disorders.

E. Joint reception with other additives:

Creatine can be safely taken with other additives such as protein, amino acids and vitamins.

F. Nutrition:

Food plays an important role in the effectiveness of creatine. Carbohydrates and proteins can improve the absorption of creatine. Therefore, it is recommended to take creatine with food containing carbohydrates and proteins.

G. Individual differences:

The reaction to creatine can vary from person to person. Some people may experience significant advantages from taking creatine, while others may not see any changes.

V. Creatine for women: dispel gender myths

Despite the widespread opinion, creatine is not intended exclusively for men. Women can also get significant advantages from taking creatine.

A. Security for women:

Creatine is safe for women. Studies have shown that creatine has no negative effect on the female reproductive system or hormonal background.

B. Advantages for women:

Women can get the same advantages from creatine as men, including an increase in strength, power, muscle mass and endurance.

C. Gender differences:

Although the advantages of creatine as a whole are similar for men and women, there may be some gender differences in dosage and reaction.

• Dosage: Women may need a lower dose of creatine than men, due to less muscle mass.
• Water delay: Women can experience a lesser delay in water than men, when taking creatine.

D. Pregnancy and lactation:

The safety of taking creatine during pregnancy and lactation has not been studied. Therefore, pregnant and lactating women should consult a doctor before taking creatine.

VI. Creatine for vegetarians and vegan: replenishment of deficit

Vegetarians and vegans often have a lower level of creatine in the muscles than meat -eaters, since creatine is mainly contained in animal products. Therefore, vegetarians and vegans can get especially significant advantages from taking creatine.

A. Advantages for vegetarians and vegans:

Vegetarians and vegans can experience more pronounced advantages from creatine than meat-eaters, due to the lower initial level of creatine in the muscles.

B. Dosage for vegetarians and vegans:

Vegetarians and vegans may need a higher dose of creatine than meat -eaters to saturate the muscles with creatine.

C. Creatine sources for vegetarians and vegans:

Creatine is not contained in plant products. Therefore, vegetarians and vegans need to take creatine supplements in order to get a sufficient amount of creatine.

VII. Creatine and age: Advantages for the elderly

As the muscle mass and strength are naturally reduced, are naturally reduced. Creatine can help slow down this process and improve the quality of life of the elderly.

A. Advantages for the elderly:

Creatine can help older people increase muscle mass and strength, improve physical performance and reduce the risk of falls.

B. Security for the elderly:

Creatine is safe for the elderly. Studies have shown that creatine does not have a negative effect on the health of older people.

C. Dosage for the elderly:

Older people may need a lower dose of creatine than young people, due to a decrease in muscle mass.

VIII. Creatine and other sports: application and results

Although creatine is often associated with power sports, such as heavy athletics and bodybuilding, it can also be useful for athletes involved in other sports.

A. Football: Creatine can help players increase strength, power and endurance.
B. Basketball: Creatine can help basketball players increase strength, power and jumping.
C. Swimming: Creatine can help swimmers increase strength and power.
D. Run: Creatine can help runners increase endurance and speed.
E. cycling: Creatine can help cyclists increase power and endurance.

IX. How to choose a high -quality supplement of creatine: tips and recommendations

When choosing a creatine supplement, it is important to pay attention to the following factors:

• Form creatine: Creatine Monohydrate is the most reliable and economically effective form of creatine.
• Purity: Choose creatine supplements from well -known and proven brands to make sure that you get a clean and effective product.
• Certification: Look for creatures that are certified by an independent organization, such as NSF International or Informed-Sport.
• Price: Creatine Monohydrate is a relatively inexpensive supplement. Do not pay more for the additives of creatine with other ingredients or marketing tricks.

X. Conclusion: creatine – effective and safe additive for athletes

Creatine is one of the most well studied and effective additives for athletes. It can help increase strength, power, muscle mass, endurance and accelerate recovery. Creatine is safe for most people, but people with existing kidney or liver diseases should consult a doctor before taking it. Compliance with the correct recommendations for taking creatine can maximize its benefits and minimize the risk of side effects. Regardless of the sport or level of training, creatine can become a valuable addition to the training regime of any athlete.