Creatine

Build muscle strength and mass with creatine

Creatine for more strength and mass Strength athletes who value a rapid increase in muscle mass have long since become accustomed to their daily dose of additional creatine. Creatine powder in particular guarantees a shorter muscle recovery time, enabling even more intensive muscle-building training. Many athletes use creatine in preparation for a competition, for example, when the muscle strain is particularly intense. Many scientific studies have now shown that taking creatine alone does not cause muscles to grow, but in combination with vigorous muscle training, muscles quickly gain mass because many additional muscle cells are then formed. Training-induced muscle fiber growth significantly increases muscle performance. The consumption of creatine phosphate is therefore ubiquitous in strength sports such as weightlifting and bodybuilding. However, taking creatine supplements has also long since become a matter of course in conventional fitness training and martial arts such as boxing, kung fu and so on.

The latest in this line are ball sports such as soccer, volleyball and tennis, which have now adopted this elegant way of accelerating muscle growth. It has long been known that creatine increases performance during maximum muscle contraction. But more and more studies are showing that this also applies to endurance exercise. Creatine is therefore highly recommended for marathon runners, cyclists and rowers. These food supplements are harmless to health and are also a completely legal method of improving performance. Vegetarians and vegans in particular, who do a lot of sport and can hardly get any creatine from their diet, are well advised to consider taking this type of supplement. How creatine works

Every person produces creatine naturally in their kidneys, liver and pancreas. The substance is stored in the skeletal muscles. With normal physical activity, the daily requirement of creatine is between two and six grams. This daily dose can be covered by a healthy, balanced diet. However, the intake of creatine supplements is definitely recommended for more strenuous physical activity. With every muscle contraction, energy is released through the chemical conversion (hydrolysis) of adenosine triphosphate (ATP) into adenosine diphosphate (ADP). Now, of course, the ADP must be converted back into ATP. This is done, among other things, by a phosphate residue as an enzymatic catalyst. The phosphagens creatine (Cr) and creatine phosphate (PCr) are able to bind phosphate residues in order to release them to other molecules. Creatine itself is only a precursor of creatine phosphate and must first attach a phosphoryl group in order to become an energy carrier. In this respect, creatine phosphate ensures the rapid provision of ATP in the muscle cells, especially when the muscle's own ATP supply has been depleted by intensive exertion. The amount of creatine stored in the muscle is only sufficient for a few seconds if the muscle is contracted strongly. The body is then forced to synthesize new ATP first. To do this, fats, carbohydrates and amino acids have to be broken down in complex metabolic processes in order to re-link them, and that takes time.

What is creatine?

The body's own substance creatine consists of three amino acids: Arginine glycine methionine Our liver, kidneys and pancreas together produce up to two grams of it every day. But we can also supply our body with creatine through our diet. A lot of it is contained in: Red meat, for example beef or pork Fish products such as cod, salmon, herring or tuna Vegetarians or vegans sometimes have difficulties meeting their daily creatine requirements, especially if they do a lot of sport. These groups are therefore well advised to help out with an appropriate supplement.

Properties of creatine

Phosphocreatine (PCr) is primarily required for muscle contraction and also for nerve and brain functions. Energy is generated each time a phosphate residue is split off, consuming ATP in the process. Creatine is therefore essential for normal physical development. Genetic defects are usually responsible for the so-called creatine deficiency syndrome. This affects certain enzymes involved in creatine synthesis, but sometimes it is more due to impaired transport of creatine into the target cells. Those affected exhibit severe neuromuscular, neurological and pathological disorders, which are:

• weakly developed muscles
• epilepsy
• developmental disorders
• mental disability
• autism
• difficulties in learning a language

Creatine increases performance and builds muscle

In 2006, there was a study on the subject of creatine supplementation in men. It involved men who regularly do strength training. Supplementation was found to significantly increase muscle fiber growth, especially in the fast glycolytic type II fibers. A moderate intake of creatine is also classified as safe over a longer period of time.

Intake, dosage, side effects

Creatine is usually sold as a dietary supplement in the form of creatine monohydrate powder or capsules. Taking such supplements with dextrose or grape juice can increase their effect. Even in people over the age of 55, a daily dose of just three grams will still build muscle, provided that they do regular muscle-building training at least three times a week. No side effects of creatine have been reported at this dosage.

How is creatine taken?

The powder is stirred into a liquid that is as warm as possible. Capsules or tablets are pressed (compacted) powder. The package insert provides dosing instructions that you should always follow. Creatine should always be taken with plenty of liquid, as it has hydrophilic properties. It is recommended to consume creatine together with short-chain carbohydrates. Sweets act as a "transport matrix" into the bloodstream. This allows the substance to reach the muscle fibers even better. In addition, when sugar is absorbed, In su lin is released, which additionally promotes the whole process. Hence the reference to sweet grape juice above. How much creatine per day is good? Three to five grams of creatine per day is a good and completely sufficient dosage, as we also take in this substance with our usual food. Our creatine stores are limited anyway and depend on our existing muscle mass. A man weighing around 70 kilograms with average muscle mass stores around 120 grams of creatine. If you consume too much, you simply excrete it unused.

Are there preferred times to take it?

No, because creatine is stored in the muscles anyway. Rather, it is important that the dose is taken regularly, preferably always at the same time of day. Creatine should always be consumed on an empty stomach so that it does not remain in the stomach for too long. If you mix your creatine with grape juice, for example, it is better to take the drink after training. Incidentally, there are so-called "non-responders" for whom creatine supplements have little or no effect. One reason for this is, for example, that their creatine stores are already full.

Origin and purity of creatine

Commercially available creatine monohydrate should have a purity of at least 99.5 percent. Not all countries can offer truly reliable manufacturing processes and controls. In any case, high-quality dietary supplements that meet organic standards are preferable. Magnesium is an issue with creatine Creatine phosphate binds free magnesium. This can result in magnesium deficiency and therefore muscle cramps. Additional supplementation with magnesium is then recommended.

What happens in the event of an overdose?

Excessive doses can lead to bloating and diarrhea. In extreme cases, kidney damage has also been observed. The body's own creatine synthesis is reduced. Water retention can lead to disproportionate weight gain.