Creatine for athletes: benefit and harm

Creatine for athletes: benefit and harm

I. Creatine: Fundamentals and mechanisms of action

1. Definition and chemical structure: Creatin (α-methylguanidinoxic acid) is a nitrogen-containing organic acid, which is naturally synthesized in the human body from amino acids: arginine, glycine and methionine. Its chemical formula C₄h₉n₃o₂. He is a key participant in energy metabolism in muscle and nerve cells.

2. Synthesis and distribution in the body: Creatin is synthesized mainly in the liver, kidneys and pancreas. After the synthesis, it is transported to the muscles (about 95% of the total creatine in the body is concentrated exactly there), where it is converted into phosphocratin (PCR). Less creatine is present in the brain and other organs. The rate of creatine synthesis varies depending on genetic factors, diets and levels of physical activity. Vegetarians and vegans, as a rule, have a lower level of creatine in the muscles due to the lack of creatine in plant foods.

3. The role of phosphocratin in energy exchange: Phosphocratin serves as the main reserve of energy for short -term and intensive muscle work. In the first seconds of high -intensity load (for example, sprint, weight lifting), ATP reserves (adenosine triphosphate) are quickly exhausted. ATP is a direct source of energy for muscle contraction. Phosphocratin gives its phosphate group ADF (adenosindifosphate), regenerating ATP. This process is catalyzed by the enzyme creatinkinase. Thus, phosphocratin ensures the rapid recovery of ATP, allowing to maintain high intensity of work over a short period of time. This process is crucial for power and speed-power sports.

4. Mechanism Actions Creatine How Supplements: Reception of creatine as an additive increases the concentration of creatine and phosphocratin in the muscles. This leads to:

   • Increasing the availability of ATP: A larger amount of phosphocratin means a faster ATP regeneration during intense exercises, which allows athletes to perform more repetitions, raise heavier weights or run faster.
   • Increased strength and power: Due to the increase in the availability of ATP, creatine helps to increase muscle strength and power.
   • Improving recovery: Creatine can speed up the restoration between approaches and training, allowing athletes to train with greater intensity and frequency. Some studies show that creatine can reduce muscle damage after intense exercises.
   • Increased muscle volume (hypertrophy): Creatine contributes to the hydration of muscle cells, which leads to an increase in their volume. In addition, creatine can stimulate protein synthesis and reduce protein decay, which contributes to the growth of muscle mass.
   • Neuroprotective properties: Studies show that creatine can have a neuroprotective effect, protecting the brain from damage during injuries and neurodegenerative diseases. The mechanism of this action is associated with an increase in the availability of energy in the brain.

5. Various forms of creatine: There are many forms of creatine on the market, each of which has its own characteristics:

   • Creatine Monogidrate: The most studied and most common form of creatine. It is a standard with which all other forms are compared. Effective, safe and affordable in price.
   • Creatin ESTIL ESTER: It is believed that it has better absorption, but research does not confirm this advantage. It can be less effective than creatine monohydrate.
   • Creatine Hydrochloride (HCL): It is claimed that it requires a lower dose and is better dissolved in water. However, evidence of its superiority over monohydrate is limited.
   • Creatine Malat: It is a compound of creatine with apple acid. It is claimed that it provides greater energy and is better absorbed. There are not enough research to confirm these advantages.
   • Creatine Nitrate: Connection of creatine with nitrate. Nitrates can improve blood flow and oxygen delivery to the muscles. Additional studies are needed to assess the effectiveness of this form.
   • Buerized Creatine (Kre-KLKALYN): Designed to increase creatine stability in the stomach and prevent its transformation into creatinine. Studies show that it has no significant advantages over creatine monohydrate.

II. The benefits of creatine for athletes

1. Increased strength and power: Creatine is most effective for improving indicators in power and speed-power sports, such as heavy athletics, powerlifting, sprint and jumping. It allows athletes to raise heavier weights, perform more repetitions and improve explosive force. Numerous studies confirm that taking creatine leads to a statistically significant increase in force and power.

2. Growth of muscle mass (hypertrophy): Creatine helps to increase muscle mass due to several mechanisms. Firstly, it increases the hydration of muscle cells, which leads to an increase in their volume. Secondly, it can stimulate protein synthesis and reduce protein breakdown. Thirdly, it allows you to train with greater intensity, which also contributes to muscle growth. Creatine is especially effective in combination with strength training.

3. Improvement of endurance: Although creatine is most famous for its advantages in power sports, it can also improve endurance, especially in exercises with repeating short periods of high intensity, such as interval training. It helps maintain the ATP level during these periods, preventing premature fatigue.

4. Acceleration of recovery: Creatine can contribute to faster recovery after intense training. Some studies show that it can reduce muscle damage and reduce inflammation. This allows athletes to train with greater frequency and intensity, which leads to the best results.

5. The benefits for vegetarians and vegan: Vegetarians and vegans, as a rule, have a lower level of creatine in the muscles, so they can get especially significant advantages from taking creatine as an additive. Creatine can help them improve strength indicators, increase muscle mass and improve recovery.

6. The benefits for women: Creatine is effective for women in the same way as for men. It can help women improve strength indicators, increase muscle mass and improve the composition of the body. Some women are afraid that creatine will cause an increase in volume in them, but this is a myth. Creatine does not lead to virilization (the development of male features in women).

7. The benefits for the elderly: With age, the level of creatine in the muscles decreases, which can lead to loss of muscle mass and strength (sarcopenia). Reception of creatine in combination with strength training can help older people maintain muscle mass and strength, improve functional independence and reduce the risk of falls.

8. The benefits for various sports: Creatine can be useful for athletes involved in various sports, including:

   • Heavy athletics and powerlifting: Increasing strength and power.
   • Sprint and other high-speed-power sports: Improving explosive force and speed.
   • Football, basketball and other team sports: Improving performance in sprints, jumps and other intense movements.
   • Bodybuilding: Increased muscle mass and improve the composition of the body.
   • Swimming: Improving strength and power in short distances.
   • Cycling: Improving performance in sprints and interval training.

III. Harm and side effects of creatine

1. Creatine safety: research review: Creatine is one of the most studied sports supplements. Numerous studies have shown that creatine is safe for most people, subject to recommended doses. Long-term research (up to 5 years) also did not reveal any serious side effects.

2. The most common side effects:

   • Weight gain: Creatine contributes to the delay of water in the muscles, which can lead to an increase in weight by 1-3 kg during the first week of administration. This weight gain is not associated with an increase in fat mass.
   • Disorders of the gastrointestinal tract (gastrointestinal tract): In some people, creatine intake can cause gastrointestinal disorders, such as nausea, diarrhea or abdominal pain. These side effects are more common when taking large doses of creatine (for example, during the loading phase). To reduce the risk of gastrointestinal tract disorders, it is recommended to take creatine in small doses (3-5 g per day) and drink it with a large amount of water.
   • Muscle cramps: Some people report muscle convulsions when taking creatine, but this is not confirmed by scientific research. Perhaps cramps are associated with dehydration, so it is important to drink enough water when taking creatine.

3. Influence on the kidneys: It is common that creatine is harmful to the kidneys. However, numerous studies do not confirm this statement. In healthy people with normal kidney function, taking creatine in the recommended doses does not have a negative effect on the kidneys. However, people with kidney diseases should consult a doctor before taking creatine.

4. Impact on the liver: Similarly to the kidneys, there is no convincing evidence that creatine is harmful to the liver in healthy people. People with liver diseases should consult a doctor before taking creatine.

5. Interaction with drugs: Creatine can interact with some drugs such as non -steroidal anti -inflammatory drugs (NSAIDs) and diuretics. Therefore, if you take any medicine, consult a doctor before taking creatine.

6. Contraindications: Creatine is not recommended to accept:

   • People with kidney diseases.
   • People with liver diseases.
   • Pregnant and lactating women.
   • Children and adolescents (without consulting a doctor).

7. Individual intolerance: Some people may have individual creativity of creatine. In this case, the intake of creatine should be stopped.

8. Quality of additives: It is important to choose creatine from reliable manufacturers in order to avoid taking low -quality or contaminated products. Pay attention to quality certificates and consumer reviews.

IV. Recommendations for taking creatine

1. Dosage and methods of admission: There are two main ways to take creatine:

   • Loading phase: Reception of 20 g of creatine per day (divided into 4 doses of 5 g) for 5-7 days, then maintaining a dose of 3-5 g per day. This method allows you to quickly saturate the muscles with creatine.
   • Supporting dose: Reception of 3-5 g of creatine per day from the very beginning. This method takes more time to saturate muscles, but it can be more comfortable for people who experience the gastrointestinal tract when taking large doses.

2. Reception time: Creatine can be taken at any time of the day. However, some studies show that taking creatine after training can be more effective for increasing muscle mass and strength. You can also take creatine with carbohydrates and protein to improve its absorption.

3. Combining with other additives: Creatin can be combined with other additives such as protein, amino acids, beta-alanine and caffeine. The combination of creatine and beta-alanine can improve strength indicators and endurance. Caffeine can enhance creatine, but in some people it can cause gastrointestinal tract disorders.

4. Duration of admission: Creatine can be taken for a long time (months or years) without any serious side effects. There is no need to take breaks in taking creatine.

5. Cycling Creatine: Creatine cycling (alternating periods of admission and breaks) does not have scientifically substantiated advantages. The constant intake of creatine in a maintenance dose is effective and safe.

6. Individual features: The effectiveness of creatine can vary depending on individual characteristics, such as genetics, diet and level of physical activity. Some people can be more sensitive to creatine than others.

7. Consultation with a doctor: Before taking creatine, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

V. Creatine in nutrition

1. Food sources of creatine: Creatine is mainly found in animal products, such as meat (especially beef and pork) and fish (especially herring and tuna). However, the content of creatine in these products is relatively small (about 4-5 g per kilogram).

2. The influence of the diet on the level of creatine in the muscles: Diet, rich in meat and fish, can increase the level of creatine in the muscles. Vegetarians and vegans, as a rule, have a lower level of creatine in the muscles, so they can get especially significant advantages from taking creatine as an additive.

3. Additives vs. Food sources: Reception of creatine as an additive is a more effective way to increase the level of creatine in the muscles than to obtain it from food sources. To achieve an effect comparable to taking 3-5 g of creatine as an additive, it is necessary to eat about 1 kg of meat or fish.

4. Preparation and preservation of creatine: Preparation can reduce the content of creatine in foods. Long -term preparation at high temperatures can destroy part of creatine. Therefore, it is recommended to cook meat and fish at moderate temperature for a short time.

VI. Creatine and youth

1. The use of creatine in adolescence: The use of creatine in adolescence is a controversial issue. Some experts believe that creatine is safe for teenagers who play sports and want to improve their results. Others believe that creatine should not be given to adolescents, since its long -term consequences have not yet been completely studied.

2. Recommendations for adolescents: If the teenager considers the possibility of taking creatine, the following recommendations must be followed:

   • The teenager should be physically mature and play sports for at least one year.
   • The teenager must have a balanced diet and consume a sufficient number of calories and protein.
   • The teenager should be informed about the possible side effects of creatine and ways to prevent them.
   • A teenager should take creatine only under the supervision of a doctor or a qualified coach.
   • A teenager should not exceed the recommended doses of creatine.

3. Alternatives Creatin for teenagers: For adolescents who do not want to take creatine, there are other ways to improve their sports results, such as:

   • Proper nutrition.
   • Adequate sleep.
   • Regular training.
   • Reception of other safe additives, such as protein and vitamins.

VII. New research and prospects creatine

1. Creatine and cognitive functions: In recent years, there have been more and more studies showing that creatine can improve cognitive functions, such as memory, attention and concentration. The mechanism of this action is associated with an increase in the availability of energy in the brain. Creatine can be especially useful for people who experience cognitive disorders, such as elderly people and people with brain injuries.

2. Creatine and Depressia: Some studies show that creatine can have an antidepressant effect. The mechanism of this action has not been fully studied, but it is assumed that it is associated with the improvement of energy metabolism in the brain and the modulation of neurotransmitter systems.

3. Creatine and neurodegenerative diseases: Studies show that creatine can have a neuroprotective effect with neurodegenerative diseases, such as Parkinson’s disease and Huntington disease. Creatine can protect neurons from damage and improve their function.

4. Creatine and cardiovascular diseases: Some studies show that creatine can have a positive effect on the cardiovascular system. It can improve the function of the endothelium (inner vascular shell) and reduce cholesterol.

5. Creatine and diabetes: Studies show that creatine can improve blood glucose control in people with type 2 diabetes. It can increase insulin sensitivity and improve muscle function.

6. New forms of creatine: Studies are ongoing to develop new forms of creatine, which have better bioavailability, solubility and tolerance. These new forms can expand the possibilities of using creatine in sports and medicine.

VIII. Creatine: myths and reality

1. Myth: Creatine is harmful to the kidneys.

   • Reality: Numerous studies do not confirm this statement. In healthy people with normal kidney function, taking creatine in the recommended doses does not have a negative effect on the kidneys.

2. Myth: Creatine causes muscle cramps.

   • Reality: Scientific research does not confirm the connection between creatine and muscle cramps. Convulsions can be associated with dehydration, so it is important to drink enough water when taking creatine.

3. Myth: Creatine causes weight increase at the expense of fat.

   • Reality: Creatine contributes to the delay of water in the muscles, which can lead to an increase in weight by 1-3 kg. This weight gain is not associated with an increase in fat mass.

4. Myth: Creatine is effective only for men.

   • Reality: Creatine is effective for both men and women. It can help women improve strength indicators, increase muscle mass and improve the composition of the body.

5. Myth: Creatine must be cycle.

   • Reality: Creatine cycling does not have scientifically substantiated advantages. The constant intake of creatine in a maintenance dose is effective and safe.

6. Myth: All forms of creatine are equally effective.

   • Reality: Creatine Monohydrate is the most studied and most effective form of creatine. Other forms of creatine, such as creatine eSter and creatine hydrochloride, can be less effective or require large doses.

7. Myth: Creatine is suitable only for bodybuilders.

   • Reality: Creatine can be useful for athletes involved in various sports, requiring strength, power and endurance.

8. Myth: Creatine is a steroid.

   • Reality: Creatine is a natural substance that is synthesized in the body and is contained in food products. It is not steroid and has no side effects as steroids.

9. Myth: Creatine should be taken only in the loading phase.

   • Reality: The loading phase is not mandatory. You can take creatine in a maintenance dose from the very beginning.

10. Myth: Creatine causes baldness.

    • Reality: There are separate studies that associate the intake of creatine with an increase in the level of digidrotestosterone (DGT), a hormone that can contribute to baldness in genetically predisposed people. However, these studies are limited, and additional studies are needed to confirm this connection.

IX. Choosing Creatine additives: Practical tips

1. Choosing the form of creatine: As mentioned earlier, creatine monohydrate is the most studied and economical form. For most people, this is the best choice. If you have problems with the gastrointestinal tract when taking monohydrate, you can try creatine hydrochloride.

2. Search for quality certification: Look for creatures of creatine, which were tested by third-party organizations, such as NSF International, Informed-Sport or USP. These certificates guarantee that the product was tested for the content of pollutants and that it contains the declared amount of creatine.

3. Avoid additives with additives: Some creatures contain additional ingredients, such as carbohydrates, amino acids or stimulants. In most cases, these additives are not needed and can even be harmful. It is better to choose pure creatine monohydrate.

4. Reading reviews: Before buying the creatine supplement, read the reviews of other consumers. This can help you learn about the quality of the product and its effectiveness.

5. Price: The price of creatine can vary depending on the shape, brand and size of the package. Creatine monohydrate, as a rule, is the cheapest. Do not overpay for expensive forms of creatine, if there is no convincing evidence of their superiority.

6. Package: Pay attention to the packaging of the product. It should be sealed and protect creatine from moisture and light.

7. Manufacturer: Choose creatine from reliable manufacturers who have a good reputation and many years of experience in the sports nutrition market.

8. Checking the expiration date: Before buying, check the expiration date of the product. Do not buy creatine with an expired expiration date.

X. Final recommendations for athletes

1. Individual approach: Creatine can be a useful addition to the athlete’s diet, but it is important to remember that each organism is individual. It is necessary to take into account your goals, health status and features of the training process.

2. Balanced nutrition and training plan: Creatine is not a magic tablet. To achieve maximum results, it is necessary to adhere to a balanced diet, draw up a competent training plan and observe the rest mode.

3. Regular monitoring: While taking creatine, it is necessary to monitor your state of health and pay attention to any changes. When any side effects appear, it is necessary to stop taking creatine and consult a doctor.

4. Training and self -education: Constantly study new information about Creatin and other sports supplements. Be aware of the latest research and recommendations of experts.

5. Making conscious decisions: Before making any decisions on taking creatine or other sports additives, carefully weigh the pros and cons and consult with a qualified specialist. Do not rely on the opinion of friends or advertising on the Internet.