Creatine is a natural molecule found in muscles and is required for energy metabolism and movement. The human body contains about 100-140 g of this substance, which serves as an energy source for muscular contraction. The daily consumption of creatine under normal conditions is approximately 2 g. It can be synthesized by the body independently from glycine, arginine and methionine, which are natural protein components.
In humans, enzymes involved in its synthesis are localized in the liver, pancreas, and kidneys. It can be produced in any of these organs, and then transported by the blood to the muscles. Approximately 95% of the total creatine is in skeletal muscles.
With increasing physical activity, the consumption of creatine also increases. Its supply must be replenished through diet or through the body’s own natural production. The immediate source of energy for the contraction of skeletal muscle is a molecule called ATP.
When ATP releases energy for muscle contractions, the phosphate group is cleaved off and a new molecule called ADP is formed. This process is reversible with creatine phosphate. Creatine combines with phosphate in the cell to form phosphocreatine.
Effects of creatine
Increased strength
In bodybuilding, during high-intensity exercise, the need for ATP in working muscles increases significantly – hundreds of times higher than at rest. Depleted stores of ATP and phosphocreatine must be continually replenished in order for muscle contractions to continue at peak levels of frequency and strength. Thus, by taking creatine, you can increase the amount of ATP and accordingly muscle strength.
Increased muscle mass
Recent experiments prove that creatine monohydrate is able to increase the repetition maximum in the bench press by 10 kg after a week of intake, and improve sprint ability. The increase in strength allows you to achieve the maximum growth-stimulating effect on the muscles. However, it should be noted that taking creatine does not always have this effect due to individual sensitivity of the body to creatine.
Muscle quality
Creatine monohydrate binds to water as it is absorbed into muscle cells. As more creatine is stored, more water is drawn into the muscle cell. This explains the hydrating effect of creatine on muscle cells, which are approximately 75 percent water. Bodybuilders notice that a well-hydrated muscle looks fuller, rounder, and more pumped outwardly.
When muscle cells increase in volume due to overhydration, protein synthesis is increased and protein breakdown is minimized (this can also increase glycogen synthesis).
Increased secretion of anabolic hormones
Research shows that creatine can increase the secretion of endogenous anabolic hormones in response to exercise. These hormones are represented by growth hormone and testosterone. Moreover, the level of growth hormone increases only 2 hours after taking creatine. Such a delay may indicate that the release of growth hormone does not depend on creatine itself, but is of an indirect nature and arises as a result of a cellular response. Also it increases the secretion of insulin-like growth factor by 15% compared to the placebo group. The formation of myostatin is significantly suppressed. Creatine also increases the level of dihydrotestosterone.
Lactic acid buffer
There is evidence that creatine also works as a lactic acid buffer. During intense anaerobic workouts, the muscles secrete lactic acid, this substance is partly responsible for the burning sensation that occurs when the muscle is working to failure. In recent studies it was shown that creatine can inhibit lactic acid secretion and action and improve recovery time after short-term intense exercise (for example, strength training).
Other positive effects of creatine
- Supplementation with creatine has a positive effect on reducing total plasma cholesterol, triglycerides and very low density lipoproteins (protection of the cardiovascular system);
- It may have anti-inflammatory effects in acute inflammation, local irritation, and chronic conditions of inflammation;
- Creatine / phosphocreatine system has a protective effect on the central nervous system during ischemia and in hypoxic conditions;
- Creatine supplementation is used to treat diseases that cause muscle wasting, creatine depletion, and neuromuscular disorders;
- Creatine is being investigated for potential in inhibiting the growth of certain types of tumors in mammals. Some studies suggest that creatine may have some anti-cancer activity;
- Supplementation with creatine has a positive effect on the athletic performance of vegetarians;
- In chronic heart failure, cardiac creatine levels decrease; Supplementation with creatine in such symptomatic patients increases the amount of energy-rich phosphocreatine in skeletal muscle and therefore performance in terms of strength and endurance. In fifty patients who underwent heart valve replacement surgery, creatine supplementation reduced arrhythmias by 75%.
Who needs creatine?
-
Creatine for athletes
Creatine is good for short-term athletic performance, for example, in sprinting, cycling, strength sports and, of course, in bodybuilding. Creatine is suitable for sports that require jumping, speeding up. Team sports such as basketball, football, hockey, as well as martial arts, tennis, athletics and sprint running are also characterized by short explosive muscle contractions followed by short rest or recovery periods.
Apparently, creatine helps maintain a high level of rapid energy supply to the body. It also prevents the build-up of plasma ammonium ions, which would otherwise slow down physical activity.
-
Creatine for gaining muscle mass
Supplementing your diet with creatine can help an athlete train harder for a longer period of time. In turn, the increased intensity of muscle training generates faster muscle growth and strength. Creatine allows weightlifters to achieve an increase in muscle mass of 2 or more kg.
Many athletes taking creatine have noted an increase in water retention within muscle cells. This increases the volume of the cell and muscle tone, as a result the muscles are better trained. A strength sports athlete weighing 75 kg can increase his weight by 2-4 kg.
After stopping taking creatine, weight gain decreases again due to the increased excretion of water. However, due to better performance during training, some of the real gain in muscles remains.
-
Creatine for vegetarians
Since vegetarians do not consume meat, which is the main source of creatine, therefore it is especially recommended. And here there is a problem not only of sports achievements in bodybuilding, but also of health.
-
Creatine for weight loss
Creatine improves training results, strength, recovery rate, speed, and, as a result, accelerates the loss of fat.
Creatine and children
It is better to postpone the use of creatine until the end of puberty. The thing is that that the long-term effects of creatine are still not well understood. In other words, if long-term side effects of creatine exist, then younger athletes who use it in their practice will be more susceptible to these adverse reactions than adults. Thus, creatine can only be used safely after puberty.
Creatine and the elderly
Muscle creatine levels decline with age, partly explaining the decreased strength and predisposition to fatigue seen in older adults. Creatine intake can stop these unwanted age-related changes. This view is supported by improvements in health and strength in people over 50 who used creatine. It is also important that the effectiveness of creatine supplementation increases with age.
Oddly enough, after the age of 70, the effectiveness of creatine begins to drop dramatically. This may be due to decrease in endogenous anabolic hormones, and reduction in the number of muscle fibers, which are the main consumers of creatine.
However, as it can be easily avoided through regular exercise. An active lifestyle will maintain high levels of anabolic hormones and prevent the loss of muscle fibers.
Additionally, creatine prevents the development of certain mental and neurodegenerative diseases of the elderly, reduces the risk of coronary heart disease, and improves DNA methylation.
However, you should remember that creatine in rare cases can slightly increase blood pressure, therefore you should monitor your blood pressure when taking creatine.
Creatine and girls
According to different studies the effect of creatine in women is less prominent than in men. This difference is explained by higher testosterone levels in men.
Thus, creatine can be recommended for women, especially when losing weight. It will increase the intensity of your workouts, and, therefore, accelerate the process of breaking down fat. In addition, creatine will preserve muscle mass, which begins to be actively lost during fasting. Therefore, creatine is useful not only for gaining muscle mass, but also for the formation of a beautiful female figure.