According to scientific research, creatine is a sports supplement that actually works. Since creatine is not an anabolic or doping drug, it is recognized by all sports organizations – 15 to 40% of professional athletes regularly drink creatine.
The International Society of Sports Nutrition names creatine as the most effective supplement for gaining lean muscle mass and increasing performance during high-intensity training. What are the reasons why athletes need it? How does creatine work and how to take it correctly?
What is creatine?
Creatine monohydrate is a nitrogen-containing carboxylic acid. Due to the presence of nitrogen, its molecule is similar to amino acids (the constituent elements of proteins) – without being a protein. Although creatine is needed by the muscles and actively affects their work, the body is able to produce it only in small quantities.
The body makes creatine from amino acids glycine and arginine, essential for metabolism but scarce in foods. Taking creatine supplements can enhance energy utilization in muscles and nerve cells.
By optimizing ATP production, the presence of creatine stores in the muscles provides the body with an additional source of energy – which directly affects endurance during exercise. Creatine also speeds up muscle recovery processes – allowing them to grow faster.
Effect on the body
Recent studies suggest that creatine affects not only the muscles, but also the human brain – including slowing down the development of neurological diseases (dementia, Alzheimer’s, and so on). The reason is a positive effect on the mechanisms of energy use in cells.
Despite the fact that creatine is found in a number of natural products, to fully replenish its reserves in the body, you need to consume at least 1 kg of meat or fish daily – or drink it in the form of a sports supplement. Note that the effect is manifested only with regular use.
How does creatine affect muscles?
Creatine reduces muscle glycogen use, enabling longer, more efficient workouts, positively impacts hormonal levels, and aids muscle volume increase.
By retaining water, creatine leads to quick weight gain and also lowers myostatin production, facilitating muscle cell growth and repair.
Creatine – briefly:
- participates in energy metabolism
- reduces the use of glycogen by muscles
- increases strength performance
- makes muscles more voluminous
How does it work?
First of all, taking creatine activates glycolysis – which helps to neutralize the acids formed in the muscles during physical training (primarily lactic acid). In turn, detoxification reduces muscle fatigue during exercise – allowing you to do more repetitions.
Chemically, creatine helps muscles reuse ATP (primary energy source) by forming phosphocreatine to balance energy, especially during stress when ATP loses a phosphate group.
How and when should you take it?
Creatine is taken in two ways – with or without a loading phase. When loading in the first week, it is consumed 4-6 times a day for 5 g, then a single dose of 3-5 g is needed. The daily regimen implies the use of 5 g of the supplement daily. Both schemes of reception give the same result.
The advantage of taking creatine with loading is a more rapid formation of reserves of the substance in the body – which accelerates the onset of effects. Disadvantages – an increased amount of the additive used, as well as possible digestive problems (nausea, indigestion, diarrhea).
How to drink creatine with loading:
- 1 week – 5 g of creatine 4-6 times a day
- 2-8 weeks – 3-5 g creatine 1 time per day
- 9-12 weeks – rest
Without loading:
- 1-8 weeks – 5 g of creatine 1 time per day
- 9-12 weeks – rest
Additional Advantages of this Power-packed Supplement
Studies show that taking creatine together with high glycemic carbohydrates increases the amount of glycogen stored in muscles by 60% (compared to taking creatine monohydrate alone). In fact, the effect is achieved due to the production of insulin.
In other words, creatine is best absorbed during the carbohydrate window, and taking a gainer (protein-carbohydrate shake) and 2-4 g of creatine immediately after training would be ideal. However, remember that the supplement shows its effect gradually, for about 2-3 weeks of regular use.
This nitrogen-containing carboxylic acid resembles amino acids but isn’t classified as a protein. Taking creatine enhances muscle energy processes, impacting strength and aiding in faster mass gain.
Check out our previous post about Fueling Muscle Growth: Top Snacks for Bodybuilders – CaveMode (cave-mode.com).