Creatine benefits, use and dosage
What is creatine?
Creatine is a natural compound found in the body. Creatine is obtained from food, especially meat and fish, and the body can also produce creatine itself by synthesizing it from three different amino acids in the liver.
In practice, half of creatine is obtained from food and half is synthesized. A person following a mixed diet gets about two grams of creatine per day.
It is not necessary to obtain creatine from food, as the body can synthesize all the creatine it needs. Creatine combines with phosphate in the body, forming creatine phosphate. 95% of this is stored in skeletal muscle.
Creatine is also available as a dietary supplement. It is one of the most researched sports supplements.
Creatine is an important source of energy in muscle cells and plays a significant role in muscle contraction. It is made up of three amino acids: arginine, glycine, and methionine, and is stored primarily in the muscles. Creatine supplements are especially popular among athletes and fitness enthusiasts, as it can improve muscle strength, endurance, and recovery.
Creatine benefits
The benefits of creatine have been extensively studied and span a wide range of physiological functions. Creatine works specifically in muscle cells, where it is stored as phosphocreatine, providing rapid energy for short, intense bouts of exercise, such as sprinting, weightlifting, and other strength-requiring activities.
Muscle strength and mass gain
Creatine is one of the most studied and effective supplements for supporting muscle strength and mass gain. It improves the ability of muscles to produce energy quickly, which can lead to stronger and more efficient workouts. Long-term creatine supplementation can also promote muscle mass growth, as it allows for better training results and faster recovery.
Endurance and performance
Creatine can also improve endurance, especially during short, intense bouts of exercise. It helps athletes perform better during repeated high-intensity bouts of exercise, such as sprints and interval training. Creatine can also improve the intensity and duration of exercise because it supports muscle energy production.
Recovery and reduced muscle damage
Creatine has also been shown to be beneficial for muscle recovery. It reduces muscle damage and inflammation that can occur during intense exercise. Creatine helps muscle tissue repair processes to kick in faster, which can improve an athlete’s ability to train more often and more effectively.
Cognitive benefits
While creatine is primarily known as a physical performance enhancer, it has also been found to support cognitive performance. Creatine can promote energy production in the brain, which can improve mental alertness, alertness, and memory, especially in individuals who are at their limits, such as those who are sleep deprived or under extreme stress.
The optimal form of creatine
The effectiveness of a creatine supplement depends in part on its form. There are several different forms of creatine on the market, but the majority of studies and practical experiences support creatine monohydrate due to its effectiveness and research base.
Creatine monohydrate is the most commonly used and, according to research, the most effective form of creatine. It is also inexpensive and widely available. This form is well absorbed and improves muscle creatine stores, which supports energy production and the efficiency of muscle contractions.
Other forms, such as creatine ethers and micronized forms of creatine monohydrate, may advertise better absorption, but current research does not support the superiority of these products over traditional creatine monohydrate. Although micronized creatine monohydrate may be less prone to abdominal bloating and discomfort.
Creatine citrate is another form that is marketed as having improved water solubility, but so far, research results have not shown significant advantages over traditional creatine monohydrate.
Creatine dosage
There are generally two main strategies involved in creatine use: a loading dose and a maintenance phase. The goal is to maximize creatine stores in muscle cells, but it is also possible to use lower doses without a loading phase.
Loading and maintenance
It is often recommended to take 20 grams of creatine monohydrate daily for five days during the loading phase, after which you can move on to a maintenance dose of 3-5 grams per day. The loading dose will speed up the filling of creatine stores, but if you do not want to use the loading phase, you can go straight to the maintenance phase, where the effects will be visible within a few weeks.
Without loading dose
If you want to avoid the loading dose, you can start directly with a daily dose of 3-5 grams. It may take a little longer (about 3-4 weeks) to fill your creatine stores, but the benefits are still clearly noticeable.
Timing of creatine dosage
The timing of creatine use is also an important factor in maximizing its effectiveness. While creatine’s effects are long-lasting and its use is beneficial on a continuous basis, certain timing strategies can enhance its effectiveness.
Before training
Taking creatine before training is not as critical as taking it regularly throughout the day, but some studies suggest that taking creatine before training can improve performance, especially in strength training and sprinting. In this case, creatine can improve energy levels and muscular endurance.
After training
Taking creatine immediately after training is a common and recommended practice, as after training, the muscles have the ability to absorb nutrients more efficiently. Combining creatine with a fast-absorbing carbohydrate (such as a banana or whey protein) can improve creatine absorption and support muscle recovery.
Why does creatine retain water?
Creatine affects the osmotic balance of cells. When creatine is stored in muscle cells, it brings water with it, leading to swelling of the cells and an increase in muscle volume. This process is known as osmotic hydroponic growth, where cells draw water in along with creatine. This water retention can manifest as increased body weight and swelling, especially in the muscles that store the majority of creatine.
The effect is not permanent, and muscle water content returns to normal when creatine supplementation is stopped or reduced. This can cause short-term weight changes, which can be a problem for weight-class athletes who are subjected to weight checks for competitions.
How can creatine fluid retention be avoided?
While creatine-induced fluid retention is generally harmless, there are a few strategies you can use to minimize its impact, especially for athletes looking to avoid excess weight gain.
1. Start low
Avoid loading doses of creatine (around 20g per day), which can accelerate fluid retention in the muscles. Instead, start with a maintenance dose of 3-5g per day, which won’t replenish muscle creatine stores as quickly but may reduce the risk of fluid retention.
2. Drink water
It is important to stay hydrated when taking creatine. Drinking enough water can help balance creatine and water retention in the body and reduce potential side effects such as excessive swelling.
3. Use creatine only before training
Some athletes and experts say that using creatine before training can help you maximize its benefits without causing excessive fluid retention. In this case, creatine supports short-term energy and performance, but its long-term effect on muscle fluid status is less.
4. Avoid long-term, continuous use before competitions
For weight class athletes who must reach a certain body weight for weight check, it may be beneficial to avoid using creatine for several weeks before competitions. This will allow muscle water content and creatine stores to return to normal before competitions.
Creatine benefits are versatile and it is one of the most researched and effective supplements for supporting muscle growth, performance, and recovery. Creatine use is safe in the long term, but individual differences and specific health concerns should be considered before using the supplement. For example, it is common knowledge that people with kidney problems should not take creatine.
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Disclaimer:
This article is not intended to provide any medical advice, but rather to provide a comprehensive information package on the benefits and potential uses of lactic acid bacteria for interested readers. Always consult a doctor before taking any supplements, especially if you are pregnant, breastfeeding, taking any medications, or have a medical condition.