Creatine is one of the most commonly used nutrients in the world. Its application is found in many sports disciplines, eg running, cycling, or strength and body sports. The main task of creatine is to store energy in muscles. In addition, its action positively affects the development of muscle tissue and strength. What does creatine give you? How to take creatine? What to take with creatine? You will find answers to these and more questions below.
Creatine – what is it really like?
Creatine is above all the most powerful legal anabolic (i.e. the agent that positively influences the development of muscle tissue). It supports variously understood physical effort of athletes and amateurs of various disciplines. Everything thanks to the function it performs. It has the task of collecting energy in muscle cells. Creatine is made of amino acids and is mainly found in muscle in the form of phosphocreatine and free creatine. Natural creatine in the human body comes from the liver, but it is not enough to cover muscle demand, and the process of its formation is relatively long. That is why athletes often and willingly buy this supplement.
How does creatine work?
Creatine helps to increase lean muscle mass and increase strength. Taking creatine also contributes to the improvement of the body’s capacity to increase strength, increase endurance, and accelerate regeneration. It is absorbed from the digestive tract and then transported along with blood to the muscles. Only after transporting them inside the creatine starts. It undergoes phosphorylation by converting to phosphocreatine and in this form it is used to store and release energy necessary for many processes occurring in cells, including the synthesis of muscle proteins
What does creatine give you?
Taking creatine primarily allows you to increase muscle strength. The concentration of creatine increases in muscle tissue, which allows you to quickly generate phosphocreatine during physical exertion. When using creatine, muscles become larger and get tired more slowly. There is also a marked acceleration of the regeneration rate. It is worth emphasizing that what creatine gives is also the increase in the production of anabolic hormones. A matter of priority, and very rarely discussed, is the fact that it works best in the company of such supplements as, for example, arginine and magnesium. Particularly important is the latter, which activates creatine.
How to take creatine – dosage
Popular topics on creatine are the length of the keratin cycle and how much to take. Fortunately, most of these doubts have already been explained and supported by research.
In the past, the creatine cycle was dependent on the effect of creatine on the internal organs of the body (primarily on the kidneys). Speech was about 4-8 week cycles, the length of which was optimal and had no adverse effects. Studies in Brazil have clearly proven that the use of creatine does not adversely affect the kidneys if the person taking it had no problems with them before. The first fact emerges – creatine can be taken throughout the year without the necessary breaks in its supplementation.
Creatine – side effects
There are numerous clinical studies on the use of creatine, but they almost exclusively concern monohydrate. Let’s look at the side effects of using creatine in the form of a monohydrate. Although numerous studies have confirmed the safety of creatine, some caution should be taken with people with kidney disease. There was one case where the intake of 20g creatine per day (in the form of monohydrate) caused a patient’s deterioration in kidney function. As it turned out, it was a patient with nephrotic syndrome, therefore it can be concluded that a similar event would not occur in a healthy person. There are cases of independent skeletal muscle cramps – so-called muscle cramp. There were no changes in the results of muscle and liver enzymes. No effect on the level of electrolytes in blood serum was noticed. Lipid profile,the number of red and white blood cells did not change.