Creatine is a natural substance, specifically a nitrogen-containing carboxylic acid, that is present in both human and animal muscles. It is vital for energy production, metabolism, and overall mobility. In the human body, there is an average of 100-140 g of creatine, serving as a crucial energy source for the muscles. Under normal circumstances, the recommended daily intake of creatine is approximately 2 grams. Creatine is just as vital to life as protein, carbohydrates, fats, vitamins and minerals. Within the body, creatine can be produced independently from three amino acids: glycine, arginine, and methionine, all of which are integral components of proteins.
In the bodybuilding community, creatine is commonly used as a sports supplement to enhance strength, muscle mass, and endurance. The safety of using creatine for these objectives is guaranteed.
Increasing strength indicators
During high-intensity exercise, the requirement for ATP for working muscles increases significantly, hundreds of times more than during rest. Depleted stores of ATP and phosphocreatine must be consistently replenished to ensure muscle contractions can continue at peak levels of frequency and intensity. By increasing the amount of phosphocreatine in the body through the use of creatine monohydrate, you can enhance the ATP levels, resulting in an increase in muscle strength.
Increasing muscle mass
Gaining 2 to 5 kilograms of lean muscle mass within one month of using creatine is a common occurrence with consistent training and a proper diet. When strength indicators increase, it promotes rapid muscle growth to its maximum potential. However, it should be noted that taking creatine does not always produce the same effect. It can have a weaker impact due to the body’s low sensitivity to creatine, resulting in only a slight boost in work capacity instead of a substantial increase in strength indicators. Additionally, creatine also enhances muscle tone. When it is absorbed by muscle cells, creatine binds with water, resulting in a greater amount of water being pushed into the muscle cells as the level of stored creatine increases. This occurrence clarifies the hydrating impact of creatine on muscle cells, which consist of roughly 75% water. Scientific studies indicate that increasing the volume of muscle cells through water saturation contributes to enhanced protein synthesis and nearly eliminates their breakdown (glycogen synthesis also increases). This concept was initially developed by researchers Anthony Almada and Ed Byrd from EAS and is now widely accepted in the sports nutrition industry.
Increase in the production of anabolic hormones
Research has revealed that creatine augments the secretion of naturally occurring anabolic hormones (specifically, growth hormone and testosterone) in response to physical activity.
The neutralization of lactic acid
Recent research conducted by Dr. Michael Prevost of Louisiana State University indicates that creatine has the ability to hinder the release of lactic acid, thereby reducing the impacts and lowering the recovery time following strength training.
Other effects
The utilization of creatine yields positive outcomes in lowering total cholesterol, triglycerides, and very low-density lipoproteins, consequently safeguarding the cardiovascular system. Moreover, creatine potentially exhibits anti-inflammatory properties in both acute and chronic inflammation, such as arthritis.