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Wellness 
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Nutriție 
Frumusețe 
Fitness 
Written by Malina Mancas 
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Creatine is a nitrogen-containing carbonic acid, without which the exchange of energy in muscles and nervous system cells would be impossible. It is produced in the liver from three amino acids - glycine, arginine and methionine- and through the diet.
95% of the total amount of creatine is stored in muscle and is actively used during physical activity. The more energy a person expends, the more creatine he or she needs - and therefore creatine stores need to be constantly replenished.
Doctors consider creatine as important for the body's functioning as proteins, fats, carbohydrates, vitamins and minerals. Without it, energy exchange would be impossible
Let's explain in more detail how creatine works. It is known that skeletal muscle (muscles) contract due to energy, and the source of this energy in the body is the molecules of adenosine triphosphate, or ATP. Any substance - be it protein, fat or carbohydrate - is first converted into ATP, and after splitting off a phosphate group - into ADP (adenosine diphosphate). The energy needed for muscle contraction is released precisely at the moment of phosphate breakdown.
But it doesn't stop there. The reaction to convert ATP to ADP is reversible and is supported by creatine phosphate - the combination of creatine and phosphorus. It 'gives' its phosphate to the ADP and converts it back to ATP - so the muscles can continue to work at full capacity.
The more creatine that is present in the body, the more ATP molecules can be formed from ADP and the more energy reaches the muscles. This is especially important during training and physical activity, when you need to fuel the muscles quickly
The main effects of creatine:
- Increasing muscle mass and providing definition - creatine not only provides energy to the muscles, but also helps to retain fluid in the muscle cells. This effect is called 'cellular hydration', and it's thanks to this effect that muscles grow and gain the desired definition. Cell hydration also improves protein synthesis and stimulates anabolic processes in the muscles;
- increased muscle strength and endurance during intense training - creatine has confirmed its positive effects in relevant studies;
- stimulating the secretion of anabolic hormones (testosterone and somatotropin) during intense physical activity, as well as insulin-like growth factor.
How else is creatine good for muscles: it acts as a buffer for lactic acid. Lactic acid is known to be released during strenuous physical activity, causing that burning sensation in the muscles. Creatine reduces its release and "softens" its effect, allowing the muscles to recover more quickly. This allows you to increase the frequency and intensity of your workouts, which also contributes to muscle growth.
The best creatine supplements for muscle growth
Creatine in food supplements can come in many forms - monohydrate, ethyl ether, hydrochloride, nitrate, buffered creatine and others, making it difficult for many people to choose the best form.
The most popular form among athletes and physically active people is creatine monohydrate. Its advantages:
- Effective and affordable;
- almost no breakdown in the stomach;
- it is well absorbed, and much of it reaches the muscles in unchanged form;
- converts to creatinine (protein breakdown product) more slowly than other forms.
It is also worth noting that when taking creatine monohydrate, the loading phase (in high doses) is not obligatory, slow saturation is sufficient. There is currently no convincing evidence of harmful effects of this dietary supplement on the body.
A disadvantage of creatine monohydrate is the retention of water in the muscles, which leads to increased body mass, so it is not suitable for athletes who need to maintain a specific weight or for those who want to lose weight. Also, when using this dietary supplement, it is essential to follow an adequate hydration regime to prevent dehydration, electrolyte imbalance and muscle cramping.
A comparison of other forms of creatine:
- creatine hydrochloride - dissolves well in water, so it is absorbed quickly and less commonly causes gastrointestinal upset. However, this type of creatine is more expensive and its safety is still insufficiently studied;
- creatine ethyl ether - does not retain as much water as monohydrate and penetrates more easily into muscle tissue, allowing the dietary supplement to be taken in smaller doses. However, the effectiveness of creatine ethyl ether is considered to be lower;
- buffered creatine - although manufacturers claim that it is more effective than creatine monohydrate, this has not been confirmed by convincing studies. It is well tolerated, but its price is quite high;
- creatine nitrate - in its nitrate form, creatine is believed to improve blood circulation and increase nutrient delivery to muscle tissue during training. However, its effectiveness and safety need confirmation.
"How to choose the best creatine " is one of the popular questions on the internet. Before choosing a dietary supplement, it is recommended to consult a doctor. He will carry out a thorough evaluation and determine whether there are any contraindications to the use of dietary supplements and suggest the best form of creatine in the optimal dosage.
At present, creatine monohydrate remains the leader among all dietary supplements containing this substance - thanks to its effectiveness and affordability. However, for people with a sensitive digestive system or who need strict weight control, creatine hydrochloride or buffered creatine may be more suitable options
How and when to take creatine?
As already mentioned, creatine supplements are necessary for athletes and physically active people. They are also useful for vegetarians as they cannot get creatine from plant foods.
Please note: creatine is also beneficial for women who want to lose weight but want to maintain body firmness and muscle definition. However, it is very important to take these dietary supplements correctly so as not to harm the body
There are two regimens for taking creatine:
- the loading phase. In the first week, you should take 5g 4 times a day between meals, along with amino acids, protein, protein-carb foods or with sweet juice. Then the dose is reduced to 2 g once a day - this course lasts for a month, after which a break of 3-4 weeks is required. This creatine administration scheme is popular in sports and during intense physical activity;
- without the loading phase. Each day, you should take 5-6 g once a day along with amino acids, protein, protein-carbohydrate foods or with sweet juice. The course lasts for 2 months, after which there is a break of 3-4 weeks.
Warning: the creatine administration schedule without the loading phase is currently considered more physiologic and is recommended by doctors
As for the optimal time to take the dietary supplement, things are much simpler. It is best to do so within an hour of intense workouts, when muscles are most receptive to creatine absorption. On rest days, the supplement can be taken at any time of the day, but preferably in the morning.
The duration of 'creatine therapy' may also depend on the intensity of physical activities and their goals. For example, if an athlete needs to rapidly gain muscle mass and increase strength (strength training), creatine is recommended for a short cycle before competitions - 8 weeks. Bodybuilders and endurance athletes usually take food supplements for 12 weeks (a long cycle).
Important! Athletes, bodybuilders and physically active people can get the best results if they combine creatine with protein and amino acid dietary supplements
Creatine and protein compatibility
Protein (protein) is the basic material from which muscles are built. Without them, muscle growth and recovery after intense training would be impossible. Creatine, on the other hand, is the 'energy food' of muscles, essential for their functioning. It increases muscular endurance and also stimulates muscle mass growth.
Creatine and protein act synergistically - combined, their positive effect on muscle mass is amplified
Optimal doses are considered to be 3-5 g of creatine per day and 20-30 g of protein per meal. It is recommended to take these food supplements after training (within an hour) and on rest days - at any time.
Warning: in "protein therapy" no loading phases are used - they can be taken steadily in standard doses
Compatibility of creatine with other supplements and substances:
- carbohydrates (juices or protein carbohydrate foods - gainers) - creatine absorption into the muscle is enhanced due to insulin release;
- branched-chain amino acids (BCAA) - muscle rebuilding is improved, especially during calorie-deficient training;
- beta-alanine - increases muscle endurance, so this combination is essential for intense workouts;
- caffeine - thought to partially counteract the effects of creatine. And, although there is no convincing evidence, caffeine and energy drinks are not recommended to be combined with creatine supplements.
What foods are creatine found in?
Many people think that creatine is only found in food supplements or sports nutrition, but it is also found in ordinary foods (and in some products even in large amounts). This is why athletes and physically active people pay particular attention to choosing a balanced diet.
Natural sources of creatine are
- meat. The undisputed leaders in creatine content among all types of meat are beef and pork - 1 kg contains about 5 g of this useful substance;
- chicken and turkey. In these, creatine is less present than in beef, but they are a good choice for those who prefer lean meat;
- fish. The creatine content in fish varies (herring - up to 10 g per 1 kg, cod - 3 g, salmon - 4-5 g);
- seafood. Although they do not contain as much creatine as meat, they help diversify the diet.
Warning: eggs and dairy products contain significantly less creatine, although they are no less beneficial for the body
A frequently asked question on the internet is whether additional creatine intake is necessary for a balanced "meat-based" or "fish-based" diet. The answer to this question depends on a person's physical activity level.
On average, about 1-2 g of creatine are synthesized daily in the body, and a similar amount is obtained from the diet. For the average person, this amount is sufficient. During intense physical activity, training or competition, creatine requirements increase by 3-5 g per day. Since it is unlikely that anyone can consume 1-1.5 kg of meat per day, doctors recommend that physically active people take food supplements containing creatine.
Side effects of creatine and contraindications for taking it
Creatine is one of the most popular sports food supplements, and its effects on the body have been well studied. In most cases, creatine is well tolerated but, like any substance, it can cause certain side effects.
What can occur when taking creatine:
- weight gain. This happens because creatine retains fluid in muscle cells and thus increases muscle bulk. And although this is not a form of obesity, body mass increases, which is not always suitable for people who want to lose weight;
- dyspepsia. Taking food supplements containing creatine can cause bloating or abdominal pain, stool disturbance (diarrhea). These symptoms are more common when taking creatine in large doses (e.g. more than 5 g at a time). To reduce the risk of gastrointestinal problems, doctors recommend taking dietary supplements with food and dividing the daily dose into several intakes;
- muscle cramps and spasms. Studies do not confirm a direct link between muscle cramps and creatine, but some people report such symptoms. They may be linked to insufficient fluid intake during intense exercise and, consequently, an electrolyte imbalance;
- acne. They usually occur in connection with increased testosterone production.
Warning: there is an opinion that creatine adversely affects kidney function. This is not true. Taking food supplements (and protein in large amounts) can lead to a temporary increase in creatinine levels in the body, which is often mistaken for kidney dysfunction. In healthy people, creatine (in adequate doses) does not adversely affect kidney function
Who should NOT take creatine:
- pregnant and breastfeeding women - the safety of these dietary supplements during pregnancy or breastfeeding has not yet been sufficiently studied;
- people with liver disease. Creatine may increase the burden on this organ, so doctors do not recommend taking it without a full medical evaluation first;
- patients with kidney disease. As mentioned above, creatine does not harm healthy kidneys, but in the case of kidney pathology, taking this supplement is not recommended;
- people taking certain medications - for example, nephrotoxic or hepatotoxic drugs (affecting kidney or liver function, respectively).
To ensure that taking creatine is safe for the body, doctors recommend that you drink plenty of fluids and do not exceed the doses specified in the instructions for the dietary supplement in question (usually 3-5 g per day). Remember that creatine retains fluids in muscle cells - meaning that relative dehydration can occur with normal fluid intake, which can adversely affect kidney function.
Creatine absorption is improved when taken with carbohydrate-containing foods, which also helps minimize gastrointestinal side effects.
After 2-3 months of dietary supplementation, it is recommended to take a 4-6 week break and then resume supplementation if necessary.
Caution: to improve the tolerance of the supplement and reduce the risk of side effects, loading phases (taking creatine in high doses in the first week) can be replaced with a slow saturation in the standard daily dose (3-5 g).
Creatine is rightly considered one of the most effective supplements for improving sports performance, but it can harm the body - if taken uncontrollably and doses are constantly exceeded. Before taking any dietary supplement, it's important to read the instructions carefully and, better still, consult a doctor.
We wish you health, strength, stamina and well-defined muscles!
