While Olympic athletes put creatine on the map in the 1990s, the advantages of the supplementary have been the subject of extensive research for years. Today, the amino acid is a top choice for supplementing before training at bodybuilders and fitness enthusiasts, as they improve endurance, increase muscle strength and mass and promote recovery. In addition, creatine has over 500 of experts examined research publications that support their security.

However, the advantages of creatine are not limited to performance in the gym or in the field. This addition can also have cognitive advantages and possibly the ability to combat diseases such as diabetes, heart disease and Parkinson’s and at the same time help with rehabilitation results for injuries.

According to Chad Barribeau, Field Support Director for D1 training and certified strength and conditioning specialists: “Creatine is generally safe and can be taken by athletes (18 years from the age of 18) for the performance and adults of the general population in order to To improve the quality of everyday life. ” It also emphasizes the cognitive advantages that the muscle boosting supplement can offer. Learn more about creatine and if you should add it to your daily routine.

Improves muscle function

Creatine consists of the amino acids (the building blocks of protein), arginine, glycine and methionine. In the body it is stored as creatine phosphate in the muscles and used for energy, and supplementation can increase these business.

Creatine is used to produce adenosintriphosphate (ATP), an energy source that helps, among other things, with muscle strength and contraction. During physical activity, in particular training with high intensity, ATP can act as an energy shuttle and transmit energy from your cells to where it is needed. If you train in a higher intensity, your ATP can quickly exhaust. However, maintaining the ATP reserves can help prevent fatigue and to feel energetic about longer or more intensive training.

Promotes brain function

Creatine can increase the energy in the brain and help with neuroprotection, knowledge, memory and general health. Some studies also show that creatine can benefit people with neurological degenerative diseases.

The creatine supplementation can prevent the death of the brain cell death and improve cognitive ability in people with neurological diseases. Even in people without these conditions, higher phosphocreatine levels can help improve the mitochondrial function and thus promote the health and function of the brain, although more research is required.

Regulates the blood sugar

Studies show that creatine can help improve the glucose metabolism, especially in combination with movement. When you train, use your muscles glucose and help to extinguish sugar from the bloodstream. A slower reaction when deleting sugar can indicate health problems such as diabetes. The optimization of insulin control and blood sugar regulation is therefore essential. The exercise and involvement of the creatine supplementation can improve the regulation of blood sugar and increase insulin sensitivity.

Controversy about creatine

Although creatine is a popular addition to many advantages, it is not without controversy. Safety concerns, such as the temptation to consume more than the recommended dose that rests during the creatine load, have caused some concerns.

Creatine is not an anabolic steroid, although some of them confuse the two. An anabolic steroid is an artificial form of testosterone that is used to target certain genes in muscles that promote muscle protein synthesis, which leads to more strength and muscle mass. On the other hand, creatine is a natural substance that is taken in your body, in some foods or as a supplement, which (in contrast to steroids) are regulated by the Food and Drug Administration (FDA). Some people are worried that creatine can harm their kidneys. The use of anabolic steroid was associated with kidney diseases and kidney injuries, while creatine did not do this.

Select the right creatine

Although creatine monohydrate remains the most popular form of creatine, there are many types with their own advantages and disadvantages.

“You want to make sure you take a creatine monohydrate that is the highest quality creatine,” said Barribeau. “After you have found a creatine monohydrate, you should make sure that it will be verified and tested independently,” he adds. Barribeau also explains to search for products tested and approved by the NSF (National Sanitation Foundation) to ensure that the ingredients are of the highest quality and that what the label states are in the product are exactly what they are buy.

• Creatine monohydrate: This is the most popular and most common form in which a creatine molecule is bound to a water molecule. It is also the most researched type of creatine supplement. Many creatine monohydrate preparations are “micronized”, which means that they have been processed for better water solubility.
• Kreatinhydrochloride (creatine HCI): A creatine molecule in combination with hydrochloric acid to improve absorption and water solubility. However, this still has to be proven scientifically.
• Creatine ethyl ester: Creatine is bound to esters salts to theoretically support the absorption. However, this has not been scientifically proven.
• Creatine -Magnesium -chelat: Creatine is bound to magnesium instead of water; Evidence does not directly support an increased solubility and absorption.
• Liquid creatine: Creatine that was dissolved in water to form a more comfortable addition that is more convenient. In contrast to creatine powder, creatine can slowly collapse into water and become less effective.
• Buffered creatine: The creatine supplement is added to alkala powder to increase the pH value and often prevent digestive problems with creatine such as flatulence and gas. Common brand names are Kre-Alkalyn and Creatrona.

When choosing a creatine supplement, take your health, goals and preferences into account. Take your own research and contact a health service provider before selecting the best addition to your needs.

How much creatine should you take?

The recommended standard dose of creatine is 3 to 5 grams. For the stress phase, it is recommended to consume 0.3 grams per kilogram of body weight per day for 5 to 7 days. If an athlete consumer lowers the doses than this, a muscle increase will take place within 3 to 4 weeks, but research that this method carries out is less supported.

Athletes who carry out intensive physical activity sometimes supplement a maintenance dose of 3 to 5 grams with higher doses of 10 to 20 grams during the initial phase, although the creatine load is not required. In general, the creative dose does not depend on gender, body weight or activity level.

“High creatine cans can cause gastrointestinal complaints such as flatulence, nausea and diarrhea,” warns Wan Na Chun, registered nutritionist and certified personal trainer. In the first days of the addition, creatine can also cause temporary weight gain from fluid retention. In order to prevent discomfort, the cans may have to be shared in the initial level of loads and then consumed all day. If a dose is not part of a food or a snack before or after training, it is best to consume you with food.

How to include creatine in your routine

Creatine preparations are usually available in powder -shaped form, with most supplementary available as creatine monohydrates. They can also be found as capsules, chewing or beverage mixtures. The instructions for dosage and preparation vary from product to product.

It is important to select the right type of creatine supplement and the corresponding dosage for your individual needs and goals. Creatine is mainly sold as odorless, tasteless powder, and some varieties can be a bit bitter. Popular ways to use it have to mix it into a smoothie, juice or oatmeal with other flavors.

Barribaeu recommends being strategic in relation to the time when you take creatine. “On training days, it is recommended to take creatine either shortly before or after training,” he says. “Timing is not so important in peace or off -road days. However, the best practice would be to take it with food or shortly after a meal,” explains Barribaeu.

There is a debate about whether you should take creatine before or after your training. Those who propose to take the addition before they train are created creatine during intensive training when their muscles run out of the ATP. Those who recommend taking it after training underline the advantages of the recreational photo of the supplementary.

Conclusion

Creatine can benefit from a variety of people regardless of age, gender and fitness goals. It is generally safe for most healthy adults. However, it is regarded as a dietary supplement, a product category that the FDA sees as potentially advantageous but not completely risk -free.

It is therefore important to listen to your body and consult a medical specialist if necessary. Note that creatine can cause weight gain due to increased water retention in the body at the beginning. In addition, it can cause unpleasant gastrointestinal side effects such as cramps and flatulence, although these tend to be rare.