What is creatine? Side effects, dosage and use in sport
Creatine is a natural substance, which is used in medicine for a long time as an auxiliary therapy for muscle diseases. In bodybuilding and weight training can by the additional intake of creatine a increase in short-term performance and increase the maximum force can be achieved.
Learn in this article is what creatine and what Side Effects and Benefits creatine brings with it!
What is creatine?
The word comes from the Greek creatine “Kreas”, which translates as “meat” means. The naturally occurring organic acid contributes in vertebrates power to supply the muscles with. Creatine is mainly present in the skeletal muscle and is produced in the liver, kidney and pancreas. It is derived from the amino acids glycine, arginine and methionine from.
The function of creatine in the body
For the renewal or the filling of the energy carrier ATP (adenosine triphosphate) is used by the muscles only creatine. ATP serves as an energy source for the muscle whose performance. In addition, it supports the development of endogenous substances, such as muscles, antibodies, and the general brain power.
Unfortunately ATP provides only for a small time energy, therefore, creatine is mostly preferred by the muscles.
Creatine in Sports
The intake of creatine increases intramuscular creatine (about 20%) and phosphocreatine concentration (about 25%). This provides better availability. This provides better availability. As a result, shorter recovery time between the often repetitive efforts such as sprinting or exercising with weights.
A significant influence of maximum tension development (isotonicity) in the muscle could also be detected. That is, higher maximum weights, after taking creatine, are possible. According to some studies is a strength gains of up to 12% are possible.
Since 1g of creatine can bind approximately 23g of water, the mass increase in muscle based almost primarily on water retention. In addition to the water retention also lean muscle mass will improve. However, some variation from person to person is present.
There are so-called “responders” and “nonresponders”. This means that taking creatine achieved not all people have the desired effect. Approximately 6%, the side effects become noticeable, however, the desired force effect is eliminated.
The blame for the inevitable power of the desired effects is not always the creatine itself further 10 reasons why your strength and thus your muscles do not want to grow despite taking creatine you can find in this article:
“10 Mistakes why you build no muscles!”
Does creatine have side effects?
As with all dietary supplements mild side effects may also occur with creatine:
- When taking creatine slight bloating may occur. This can happen if the occupied powder was taken with too little fluid and therefore remains in the acidic environment of the stomach. An increased fluid intake if possible with warm water can prevent this.
- Also, muscle cramps, mainly in the calves, may occur. The increased phospho-creatine levels in muscle results in a lowering of free magnesium in the muscle cell. But by the intake of magnesium, this side effect disappears quickly.
- People with kidney problems should not taking creatine! If the body is not receiving enough fluids, or supplementation is operated in the form of an overdose, the kidneys can be heavily loaded.
Where does creatine in nature?
Creatine occurs almost exclusively in animal foods before, but also in various fish species.
- 1 kg raw meat contains about 4-5g creatine
- 1 kg fish contains about 2-4g creatine
A list of the exact quantities in meat and fish do not exist, however.
During fast frying a steak go, for example, about 10% of the existing creatine lost. Boil in return the meat to get lost in an hour approximately 30% of the existing creatine. Air-dried meat, and air-dried fish retain nearly 90% of their content of creatine. The body itself about 1-2 grams of creatine per day are formed.
The maximum storage capacity of creatine in the body is at an average adult about 4-5 grams.
WARNING – Not all creatine are created equal!
A glass of water can be contaminated with bacteria and germs and thus be harmful, but externally it looks 100% pure and fresh looking. The same is true for creatine products. Externally, a white powder and clean, although it may, however, be contaminated and therefore questionable creatine.
Very cheap creatine may be an indication of poor quality. A feature for high-quality creatine is the registered trademark “Creapure“, which demonstrated the highest quality creatine delivers! Eighth therefore when buying on the logo “Creapure“.
Conscientious supplement stores do not even sell low-quality creatine. Whoever therefore wants to buy Createine in Mic’s Body Shop, can there be sure to get the best quality.
Additional quality creatine products we recommend are:
The correct dosage of creatine
The correct dosage is particularly relevant when taking creatine an important role to achieve optimum performance results.