Creatine is a naturally occurring compound found in small amounts in certain foods and synthesised from the amino acids arginine, glycine, and methionine within the human body, primarily in the liver, kidneys, and pancreas.
It plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells.
Creatine is widely used by athletes to enhance performance, increase muscle mass, and improve recovery.
Here are some key aspects of creatine:
Well-known for its performance-enhancing effects, especially in activities that involve short bursts of intense effort, like weightlifting, sprinting, boxing, and high-intensity interval training.
EVIDENCE:
In speed endurance events, swimmers receiving 10 g/day of creatine (co-ingested with carbohydrates for 7 days) improved their final 50m sprint during a 400m race compared to controls.
Short-term creatine supplementation (6 g/day for 5 days) enhanced anaerobic performance (sprint intervals) by 18% without impairing endurance performance in triathletes, with no effect on oxygen uptake or blood lactate (assessed after each interval)
If it’s muscle mass your chasing, there are significant differences among individuals in response to creatine supplementation combined with resistance training.
Studies show increases in muscle creatine concentrations ranging from 2 to 40 mmol/kg of dry mass.
Pooled results indicate small muscle hypertrophy of 1mm-1.6mm compared to placebo.
Creatine has been associated with increased water content in muscle cells, leading to a volumising effect that may contribute to muscle size and appearance.
Some studies suggest potential cognitive benefits, including improved memory and mental clarity.
The brain is a intricate and highly energetic organ, consuming around 20% of the total resting energy.
Creatine’s crucial role in ATP resynthesis is indicated within the brain, particularly during periods of heightened metabolic demand, such as sleep deprivation, mental health conditions, or neurological diseases.
Creatine is generally considered safe for most people when used at recommended doses. Numerous scientific studies have supported its safety and efficacy, particularly in the context of improving athletic performance, muscle strength, and power output.
Short-term use of creatine at recommended doses (typically 3-5 grams per day) is widely regarded as safe for healthy individuals. Research suggests that long-term use of creatine, even over several years, does not pose significant health risks for healthy individuals.
Adequate water intake is essential when supplementing with creatine. Some individuals may experience minor side effects like gastrointestinal discomfort or muscle cramping, often alleviated with proper hydration.
Certain health conditions may warrant caution.
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