Creatine: benefits and effects on the body

Creatine is one of the best-known supplements that are part of the diet to increase performance in high-intensity exercises . Some scientific reports have determined that creatine consumption also increases strength and muscle mass.

Although taking creatine is safe and effective, there seems to be some confusion about when is the best time to take it. This article shows you what you should know about this product aimed at feeding athletes.

What is creatine?

Creatine in general terms is a nitrogenous organic acid, which is applied as a dietary supplement and is produced industrially. It is the synthesis of a monohydrate that is aimed at increasing the performance, energy and capacity of an individual when doing sports. It began to be synthesized in the 1900s and was first applied to athletes representing the 1966 Olympic Games. (1)

Note: It is a naturally occurring substance found in concentrations of approximately 25 millimoles per kg of body weight in muscle tissue. Its intake highlights muscle results, which is why it is widely used in individuals who practice bodybuilding as a sport and also increases and improves sports performance.

What does cretin do in the body?

Creatine is a molecule found in our cells , although it is also a dietary supplement that has been extensively studied.

There are different types of cretin , but the monohydrate is the one that prevails in consumption mainly due to its natural synthesis. It has a good intestinal assimilation and muscular absorption, raising the natural deposits of the muscles to their maximum capacity.

To highlight: The principle of action of this organic acid focuses on a greater yield of myocellular ATPases, increasing PCr resynthesis, and reducing the accumulation of Pi, Ca2+, H+ and ADP. Therefore, there is greater availability of amino acids, inhibition of glycolysis and a possible increase in neuromuscular performance.

All this leads to an increase in the expression of proteins involved in these processes of physical exertion, which allows for greater energy bioavailability and resistance mechanisms. (two)

What are the benefits of creatine?

Consuming creatine influences the level of concentration in the body’s cells, thus giving rise to many benefits and effects of creatine on health and physical performance of the body through its use.

These benefits include improved performance in load-bearing exercises and muscle conditioning, as well as some neurological benefits, such as the ability to improve mental performance in older people.

Below we mention which are the main benefits of using creatine as a supplement for our body:

1. Increased muscle mass

Although creatine does not increase or influence the synthesis or breakdown of muscle proteins, it has been proven through research that it can improve part of the muscular adaptive response to training, which is due to the important role of the effect of an increase in fat-free mass, strength, and also myofibrillar protein.

According to the investigations carried out to increase body and muscle mass, it has been determined that regardless of the supplementation dose and type of treatment applied, the increase in this will only be between values ​​of 1 and 2.3%.

To highlight: The main weight gain is in water due to its principle of action where there is a reduction in urinary excretion and therefore, an increase in amounts of intracellular water. (3)

2. Improves performance

Studies have shown that among the effects of creatine supplementation, it stands out that it can thus increase the strength obtained from a weight training program by around 5-10%, on average.

These performance benefits are probably based on a marked increase in strength and muscular endurance . Therefore, it allows the application of series with quite a demand and quite short recovery times, obtaining in this way energy of the anaerobic type.

There are also studies focused on the muscular performance of elderly people, obtaining satisfactory results with the consumption of this substance, although it stands out that they work as long as there is no absence of doing some type of physical activity. (4)

Note: The exact dosage required for brain creatine enhancement is unknown, but amounts commonly applied for athletes and their activities have been effective in thus increasing brain creatine in some studies.

How should creatine be taken?

Creatine supplements usually come in tablet, powder, or solution form . There is no standardized dose yet, but an application protocol of high amounts in the short term and low amounts in long-term protocols is recognized. These doses are found in values ​​of 20 grams per day for 5 days, and 3 to 5 grams per day for periods of one month.

Research shows that the consumption of supplements in conjunction with insulinogenic nutrients such as carbohydrates and combinations of carbohydrates and proteins, allow the improvement of creatine uptake by muscle action, since this process is mediated through insulin. . (5)

Note: The increase in body weight that occurs in the first few days of taking these supplements is due to an increase in the amount of water in the muscles and not due to an increase in muscle mass. (6)

On exercise days, there are three main options for when to take creatine. You can take it shortly before you exercise, shortly after you exercise, or at some other time that is not close to exercising. Another option is to split your daily dose and take it throughout the day.

What side effects can creatine have?

The adverse effects that occur in the face of creatine consumption are partly when it is done in excessive amounts and without carrying out any prior evaluation by a professional. There are even individuals who consume it to avoid the feeling of fatigue, which is not recommended. Among these effects we can highlight (7) :

• Appearance of muscle cramps , due to the muscular electrolyte imbalance that can occur in the body.
• Gastrointestinal disorders due to long-term excessive consumption and poor dilution prior to ingestion. They can be delimited between nausea, vomiting and diarrhea.
• Negative effects on kidney function in people with a history, although the disorders usually disappear after stopping creatine intake.
• Disordered liver functions by influencing liver enzyme controls by altering certain levels.