Creatine increases the body’s phosphocreatine stores, which helps it produce more adenosine Triphosphate (ATP), a fuel molecule for high-intensity exercises. Creatine powder also boosts muscle mass and improves workout recovery.
Benefits
Creatine is shown to increase strength and muscle mass in untrained people. This is primarily because it increases the body’s ability to produce ATP in the brain and muscles. ATP is depleted after 10 seconds of intense exercise, so the ability quickly replenish ATP will result in a more efficient and effective training.
Creatine also increases the protein synthesis within muscle cells, and decreases the breakdown of proteins during high intensity exercise. This results in an increase of protein and glycogen storage. It also raises phosphocreatine levels in the brain and may help with symptoms of neurological disorders.
Creatine has also been found to improve endurance and resistance to fatigue among athletes in several studies. This is most likely because it increases ATP energy availability and reduces lactic acids accumulation in muscles. Creatine can also improve muscle recovery after a workout by increasing the amount of ATP energy available and decreasing the rate of protein breakdown for energy.
Some people taking creatine will experience a small water weight gain. It is most noticeable during the first week. The extra fluids will be absorbed by the body over time. Taking creatine with carbohydrate-containing foods and protein can help improve absorption by improving insulin levels and promoting greater creatine uptake into the muscle cells.
In some cases creatine is beneficial to older populations. It prevents the loss in muscle mass that comes with aging, and increases muscle endurance and function. This makes it a good option for elderly athletes looking to maintain their fitness level or prevent sarcopenia.
Many athletes use creatine to enhance their athletic performance, particularly during high-intensity workouts. Although it may not be effective for all sports, and it can cause unwanted side effects, if you want to maximize your potential as an athlete, it is worth trying. Just make sure to consult your doctor before beginning any new supplement, and always follow a healthful diet.
Dosage
Creatine supplements are popular among athletes who participate in contact sports, such as football, ice-hockey, and lacrosse. It improves performance by replenishing adenosine triphosphate (ATP), the body’s energy source for muscle movement and exercise. It also increases the size of muscles and helps with muscle recovery, reducing the risk of injury and diseases like sarcopenia. It is available in many forms, with creatine monohydrate being the most popular.
The muscles use the phosphocreatine for high intensity exercises, and with the extra energy they can do more work in a single training session. This translates to increased muscle growth, better cell signaling and improved anabolic hormone production. Creatine also reduces inflammation from strenuous exercise, and increases a protein which transports oxygen to muscle cells.
In studies, creatine has been shown to have positive effects on muscle growth, strength and fat free mass, as well as improving cardiovascular endurance. It also amplifies the beneficial physiological adaptions of resistance training including increased glycogen and GLUT4expression. It also appears to increase the synthesis of proteins in the muscle, which can contribute to increased strength and power.
To get the maximum benefit from creatine, it should be taken during workouts when carbohydrates are available. This is because the increase in creatine uptake occurs when carbohydrates are available to the muscles.
Three to five grams of creatine per day is the recommended dose. It can either be added to protein shakes or consumed as a liquid, such a water or fruit juice. It is a good idea to consume it in the morning on an empty stomach, as this increases absorption. During the first phase of loading creatine, it’s also recommended that you consume it with carbs. This increases insulin and enhances the uptake in the muscles.
Interactions
The human body produces creatine naturally. It is also found in foods, particularly meats, at a rate of 1 g/d for omnivores and 2 g/d for vegetarians. The body uses it for energy during high intensity exercise. Creatine is well known for its ability to enhance athletic performance and muscle development. This is done by increasing the amount phosphocreatine within muscles. Phosphocreatine binds adenosine biphosphate (ADP), forming adenosine triphosphate (ATP), supplying your cells with the energy they need during high intensity exercises. It also helps increase the recovery period from high-intensity exercise.
It enhances neuromuscular performance by acting as a buffer for calcium ions. This reduces sarcolemma injury and calcium influx into the muscle cell. It may also help balance intracellular calcium and stimulate glutamate transport into synaptic vasculature. It may also promote antioxidant activities and improve cerebral vasodilation.
Supplementing with creatine can help you perform better during resistance training and other short duration, intense exercises. Studies have shown that it can increase your ability to perform more reps and improve your overall strength and muscular endurance. Creatine may also help to prevent fatigue. Several studies also suggest that creatine can increase protein synthesis and help reduce the breakdown of muscle tissue during exercise.
The most commonly used form of creatine is creatine monohydrate (CM). Some research suggests that polyethylene glycol can be bound to CM to enhance its absorption in the body. This product is called polyethylene-glycosylated creatine. One study showed that consuming 5 g/d of this preparation increased bench press 1RM by 18% in untrained men. However, this increase was not seen for lower body strength or muscular endurance.
