Creatine

Exploring the Potential of Creatine

Creatine, renowned as one of the most extensively researched and effective supplements used by athletes, offers a range of benefits.

While bodybuilders often embrace its advantages, it also holds significant value for sports demanding explosive energy. Furthermore, creatine is widely considered safe for consumption. In this article, we delve into the benefits of using creatine and provide guidance on its proper usage.

While bodybuilders often embrace its advantages, it also holds significant value for sports demanding explosive energy. Furthermore, creatine is widely considered safe for consumption. In this article, we delve into the benefits of using creatine and provide guidance on its proper usage.

The Discovery of Creatine:

The discovery of creatine dates back to 1832 when Michel Eugène Chevreul isolated it from the alkaline extract of skeletal muscle. He named the crystallized substance “creatine” after the Greek word for meat, “kreas.” In 1928, the equilibrium between creatine and creatinine was established. Studies conducted in the 1920s revealed that consuming large amounts of creatine did not lead to its excretion, suggesting that the body has the ability to store creatine and potentially use it as a dietary supplement.

In 1912, researchers from Harvard University, Otto Folin, and Willey Glover Denis, provided evidence that ingesting creatine could significantly increase its content in muscles. Later in the 1920s, scientists discovered phosphocreatine (creatine phosphate) and recognized the crucial role of creatine in skeletal muscle metabolism. It was found that creatine is naturally synthesized in vertebrates.

The discovery of phosphocreatine was reported in 1927, and in the 1960s, the enzyme creatine kinase (CK) was identified as responsible for phosphorylating ADP using phosphocreatine to generate ATP. This led to the understanding that ATP, not phosphocreatine, is directly consumed during muscle contraction, and creatine serves as a buffer for the ATP/ADP ratio.

Although the impact of creatine on physical performance has been well-documented since the early 20th century, it gained more public attention after the 1992 Olympics in Barcelona. An article published on August 7, 1992, in The Times reported that Linford Christie, the gold medalist in the 100 meters, had used creatine prior to the Olympics. Bodybuilding Monthly magazine also mentioned Sally Gunnell, the gold medalist in the 400-meter hurdles, as a user of creatine. Furthermore, The Times noted that Colin Jackson, a 100-meter hurdler, had started taking creatine before the Olympics.

The Definition of Creatine:

Creatine, an organic compound also known as beta-methylguanidinoacetic acid, comprises three amino acids: arginine, glycine, and methionine. These amino acids play a crucial role in the construction of muscle proteins. The human body naturally stores over 95-98% of creatine in muscles, with smaller quantities found in the brain, kidneys, testes, and liver.

Understanding How Creatine Functions:

Creatine operates by supporting the body’s anabolic and anti-catabolic capacities. It enhances the production of new muscle proteins and elevates performance levels through the following mechanisms:

1. Accelerated Weight Gain: Creatine aids in the process of gaining weight more rapidly.
2. Increased Strength: Users often experience notable strength improvements.
3. Enhanced Speed and Power: Creatine supplementation can lead to enhanced speed and power during physical activities.
4. Improved Post-Training Recovery: The recovery period following intense workouts is often shortened with creatine usage.
5. Additional Energy Source: By increasing the concentration of creatine in muscle fibers, adenosine triphosphate (ATP) regenerates at a faster rate. This allows individuals to increase their effort levels, reduce rest periods, or add more repetitions to their workouts.

Regular creatine supplementation leads to muscle cells being hydrated, resulting in faster tissue renewal and enabling more frequent or intense training sessions.

Some potential side effects of creatine supplementation:

It is worth noting that some individuals may not respond effectively to creatine supplementation, although this occurrence is relatively rare and typically attributed to genetic factors.

1. Weight gain: One common side effect is weight gain, primarily caused by increased water retention in the muscles. This occurs due to the higher concentration of creatine, leading to greater water retention through osmosis. It’s important to note that this initial weight gain is temporary and primarily reflects increased water content.
2. Muscle cramps, strains, and pulls: In some cases, individuals may experience muscle cramps, strains, or pulls. While the exact cause is not fully understood, it is believed to be a potential side effect of creatine supplementation.
3. Upset stomach: Some individuals may experience stomach discomfort, such as an upset stomach, nausea, or bloating after taking creatine supplements.
4. Diarrhea: Diarrhea can occur as a gastrointestinal side effect of creatine supplementation. It is advisable to consult a healthcare professional if this side effect persists or becomes severe.
5. Dizziness: In rare cases, individuals may experience dizziness or lightheadedness when taking creatine supplements. If this occurs, it is recommended to discontinue use and consult a healthcare professional.

A systematic review conducted in 2009 discredited concerns that creatine supplementation could adversely affect hydration status, heat tolerance, and lead to muscle cramping and diarrhea. However, it’s important to note that individual responses to creatine supplementation may vary, and some individuals may be more susceptible to certain side effects.

Exploring Available Forms of Creatine

Numerous types of creatine are available for purchase at sports supplement stores. Additionally, pre-made mixtures of various active substances, known as creatine stacks, can be found. The prices of regular creatine monohydrate, as well as orotate or hydrochloride, can vary significantly. Here is an overview of the different forms of creatine:

1. Creatine Monohydrate: This is the most commonly selected form, favored by beginners and individuals returning to sports after an extended break. It is readily accessible and budget-friendly. Creatine monohydrate is available in regular form or as an alkalized version, which exhibits greater stability within the body and can be taken in smaller doses.
2. Creatine Malate: Comprising creatine molecules combined with malic acid, creatine malate causes less water retention than monohydrate. It is chemically stable, allowing for smaller doses. While visual effects may appear later compared to monohydrate, they tend to be more sustainable.
3. Creatine Citrate: Creatine molecules combined with citric acid form creatine citrate. It shares qualitative similarities with creatine malate, but standalone supplements are less commonly available. Creatine citrate is more frequently found as an ingredient in ready-made stacks. Other forms of creatine, such as magnesium chelate, phosphate, orotate, and alpha-ketoglutarate, can be found among the more expensive and higher-quality options. Some of these forms are exclusively offered as additives in pre-made supplements.
4. A separate category includes creatine stacks, which consist of multiple interconnected forms of creatine and synergistic substances. Common additives include: beta-alanine, taurine, branched-chain amino acids (BCAAs), and various forms of carbohydrates. These stacks are often marketed as providing additional benefits or enhanced absorption compared to single-form creatine supplements.

How to Properly Use it?

The most common method of taking creatine involves a loading phase followed by a maintenance phase. During the loading phase, a higher dose of creatine is consumed to saturate the muscles quickly. The maintenance phase consists of a lower dose to maintain adequate creatine levels in the muscles. Here is a typical loading and maintenance protocol:

Loading Phase: Take 20 grams of creatine per day, divided into four equal doses of 5 grams each, for a duration of 5-7 days. It is recommended to mix the creatine powder with water or a carbohydrate-rich beverage to enhance absorption.

Maintenance Phase: After completing the loading phase, reduce the dose to 3-5 grams of creatine per day to maintain muscle creatine levels. This can be taken as a single dose or divided into smaller doses throughout the day.

It’s important to note that the loading phase is not necessary, but it helps to saturate the muscles with creatine more quickly. If preferred, one can start directly with the maintenance dose.

Additionally, some individuals may opt for a lower maintenance dose of around 2-3 grams per day, which can still provide benefits over time.

Both the dosage and timing of intake should be individually tested. There is no universal scheme that guarantees optimal results. It also depends on one’s diet. Consuming large amounts of red meat will naturally increase the physiological concentration of creatine in the muscles. In such cases, less supplementation from external sources may be sufficient.

It is also important to remember that creatine (regardless of its chemical form) is not a miraculous supplement that guarantees the development of an athletic and lean physique in a short period of time. Its intake must be complemented by:

1. A properly designed training program.

2. Recovery, during which supercompensation occurs.

3. A diet with a calculated caloric surplus (only then will the muscles grow).

How to maximise absorption?

To maximize the effects of creatine, it is advisable to consume it alongside a source of carbohydrates. This can aid in enhancing the absorption of creatine into the muscles. Furthermore, maintaining proper hydration is essential when taking creatine, as it can cause temporary water retention in the muscles.

Individual responses to creatine may vary. While most people experience benefits from creatine supplementation, some individuals may not respond as effectively. Consulting with a healthcare professional or sports nutritionist can help determine the most suitable dosage and protocol based on specific needs and goals.

The absorption of the supplement can be improved by specific additional substances. Among them, the following are worth mentioning: Insulin, Taurine, D-Ribose, Alpha-lipoic acid.

The simplest way to enhance the absorption of creatine is to take it with regular fruit juice, which rapidly raises insulin levels in the blood.

Is Water important?

During creatine supplementation, it is important to remember to consume adequate amounts of water (even 3-3.5 liters per day). Hydrating the body enhances the effectiveness of the supplement and creates favorable conditions for the synthesis of new muscle proteins.

The absorbability of creatine increases in the presence of carbohydrates, as well as during the so-called anabolic window, which is the period of increased demand for macronutrients immediately after training. Therefore, it is recommended to consume the supplement together with meals containing carbohydrates and in the post-workout meal.

When taking high daily doses, it is advisable to divide them into several smaller portions to improve substance absorption.

How about Vegetarians?

Research indicates that vegetarians may have lower total muscle creatine levels compared to non-vegetarians, as suggested by several studies. This disparity is believed to arise from the fact that an omnivorous diet is the main source of creatine. To raise the creatine concentration in the muscles of lacto-ovo vegetarians and vegans to levels comparable to non-vegetarians, supplementation is often necessary [31]. Studies have revealed that vegetarians have lower creatine concentrations in their muscles and blood, but this discrepancy is not observed in the brain.

Last word.

Never buy cheap creatine as this reflects in its absorption by muscles. Avoid creatine which is yellowish colour, gritty and which does not dissolve in the warm water. It is important to choose high-quality creatine supplements from reputable brands to ensure purity and safety. Reading product labels, checking for third-party testing certifications, and following recommended dosage instructions are recommended practices when selecting and using creatine supplements. Lastly, while creatine can be a useful supplement for enhancing athletic performance and muscle growth, it’s crucial to prioritize a well-balanced diet, proper training, and overall healthy lifestyle habits to achieve optimal results.

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