Creatine - what does its supplementation give?

Creatine - what is it actually?

Creatine is an organic chemical compound that is a combination of the guanidine molecule with acetic acid. Therefore, creatine is also known as beta-methylguanidinoacetic acid.

This compound is naturally produced in the human body with the help of three amino acids, such as glycine, arginine and methionine.

Creatine is formed in the liver, kidneys and brain, and over 95% of the substance is stored in skeletal muscles.

Short history of the supplement

The discovery of creatine dates back to 1832 and is due to a French scientist. However, the first use of the compound as a dietary supplement was observed in the 1960s, although this is not when the popularity of creatine began.

The substance gained publicity only in the 90s, when its beneficial effect on improvement of condition and increase in muscle mass was observed. Then creatine has become a well-known supplement, chosen by active lifestyle enthusiasts around the world.

Creatine sources

Creatine naturally occurs in the human body, but the amount of the substance synthesized in this way in the body is not too large.

Food is also a source of the compound. We can find the most creatine in commonly available foods, such as red meat, fish, milk and dairy products. However, also the amount of creatine contained in food is not satisfactory for athletes.

When discussing the appropriate doses during creatine supplementation, the daily portion of the preparation is often mentioned, which is about 5 g. To cover this value from food, one would have to consume 1.6 kg of cod or drink 50 liters of milk.

Therefore, especially in the case of athletes, it is recommended, in addition to a balanced, varied diet, to use dietary supplements rich in creatine.

How does creatine work on the body?

In the body, creatine is mostly phosphorylated, i.e. attaching a phosphate group. Then it is converted to phosphocreatine, which is one of the basic sources of energy for working muscles.

But it all starts with adenosine-5'-triphosphate, known as ATP. It is a compound responsible for providing energy, which is necessary for most processes in the body, including muscle contraction.

When muscles are at rest, high-energy bonds of creatine and ATP are formed from phosphocreatine. As muscles become active, high-energy bonds are transferred to ADP, a compound containing two phosphate residues, thanks to an enzyme known as creatine kinase. Then more energy is produced to power the muscles, and it becomes possible to continue the effort.

The anabolic effect of creatine protects the athlete's body against muscle breakdown and promotes the building of muscle mass. In addition, the compound helps improve exercise capacity, both among athletes in strength and endurance sports. Creatine increases endurance and strength, as well as muscle mass gain.

The compound of amino acids also supports the regeneration of muscles and tissues, which accelerates the body's readiness for the next effort.

Recommended creatines

Benefits of using the supplement in the world of sport

Creatine, in combination with a healthy, balanced diet and regular physical activity, has a beneficial effect on the human body. Among its activities we can include:

increase the strength of skeletal muscles,
increase in blood levels of growth hormone, testosterone and cortisol,
influence on the synthesis of muscle proteins, which directly affects the growth of muscle mass,
increased accumulation of subcutaneous water and greater hydration of cells,
protection of the body against the breakdown of muscle mass,
support in the regeneration of muscles and tissues, which affects the body's faster readiness for the next effort,
stimulation of the synthesis of myosin heavy chains, actin molecules and the enzyme creatine kinase (CK), which results in an increase in lean body mass,
improving the body's efficiency,
strength increase,
fighting against oxidative stress.

Scientific data shows that creatine supplements increase muscle creatine levels as well as increase Pcr levels. In addition, they improve exercise capacity and training adaptation. Improved performance occurs in various sports at efforts of different intensities and is about 10-20%.

Impact of creatine on health

Creatine, although it is most often used by athletes to support them in the training process, is also used in other areas of life. Scientific studies suggest that creatine may show positive effects on health and help in the fight against lifestyle diseases.

Scientific research conducted in 2022 confirms the beneficial effect of creatine monohydrate on memory and the improvement of its performance among healthy people, in particular among the elderly.

Creatine supplementation may also contribute to health and therapeutic benefits. Data shows that creatine helps to lower cholesterol and triglyceride levels, and what's more, it has a positive effect on reducing the accumulation of fat in the liver and reducing homocysteine levels, contributing to a lower risk of heart diseases.

According to other studies, creatine may help improve functional capacity in patients with osteoarthritis, and also have a beneficial effect on cognitive, especially in the elderly.

There is also evidence to suggest that creatine supplementation increases glucose uptake and insulin sensitivity, and therefore may help individuals control glucose levels.

Creatine and its versatile action

The positive aspect of creatine's action in sports is well researched, and active lifestyle enthusiasts can safely reach for supplementation with it to increase training performance and accelerate muscle mass gain.

There are also many studies discussing the effect of the supplement on human health. So we can conclude that creatine seems to be a promising compound that may one day be used regularly in medicine.

At this time, however, it is not recommended to take creatine for health purposes without consulting a doctor.

Among athletes, on the other hand, it is important to take the supplement according to the information on the product packaging. It is also not recommended to exceed the recommended servings of the product. This is because an excessive supply of creatine can contribute to unwanted side effects.

Sources:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.