Creatine is found naturally in the body. However, some athletes and vegetarians take a creatine supplement. What is it for and how does it help them?
Creatine is a chemical found naturally in the body. Its main function is to intervene in the production of energy for the muscles. Approximately 95% of our body’s creatine is found in skeletal muscle.
Creatine is important for people on vegetarian or vegan diets, since the main source of creatine is animal foods.
Sportsmen, athletes and people who want to increase and / or maintain their muscle mass either by general care, by some specific muscle condition, as well as improve the performance of physical activity usually incorporate creatine in their diet in the form of supplements. The use of creatine is permitted by the International Olympic Committee IOC.
In this article, we explain the types of creatine available in the form of supplements, their functions and benefits for the body.
WHAT IS CREATINE
From a biochemical point of view, creatine is a type of nitrogenous organic acid that is formed in the liver from three amino acids: arginine, methionine and glycine.
Some people say that creatine is an amino acid, since it is an organic acid that contains nitrogen in its molecule. However, this denomination is not entirely correct since they are actually three amino acids together.
Creatine is also provided in foods of animal origin. Therefore, it is important to take it into account when the diet does not include this type of food.
There are two forms of creatine in supplements: creatine hydrochloride and creatine monohydrate. Both are absorbed by the body, with certain differences in the rate of absorption.
CREATINE: WHAT IT IS FOR IN THE BODY
As we have mentioned, creatine is formed in the liver from the amino acids’ arginine, methionine and glycine. The liver is an essential organ to give energy support to the body and specifically to the locomotor system and skeletal muscles when we perform physical activity.
While creatine is in every cell in the body, a large major, approximately, 95% of creatine is found in skeletal muscle cells involved in obtaining energy to perform muscle work, physical activity and maintain and/or grow muscle mass.
Creatine is involved in obtaining energy as it accelerates the natural production process of ATP (adenosine triphosphate).
ATP is a molecule that serves to store energy, it does so in its phosphate bonds. Cells use ATP bonds as one of their main sources of energy. ATP is converted into ADP (adenosine diphosphate) and then into AMP (adenosine monophosphate). Every time a phosphate bond is broken, energy is released, so the more ATP available, the more productive and efficient the cellular work will be.
If you are curious, I tell you that the process happens in reverse: when there is energy available the AMP is transformed into ADP and then into ATP and so we already have “the ATP battery charged”.
Specifically, muscle cells are the ones that benefit most from creatine, since it is in the muscles where more creatine is stored.
CREATINE IN SUPPLEMENT FORM: WHAT IT’S USED FOR
The use of creatine as a food supplement is very common among athletes of different levels of demand to improve exercise performance and muscle mass. Depending on the type of physical activity or sport, creatine can be perceived more or less effectively, since the type of sport also involves a different use of muscle fibers.
For example, it is not the same in an athlete who requires more endurance than in an athlete who needs or works more strength. There are intermediate physical activities where strength and endurance are both necessary for good performance. As a help we can imagine the appearance of a marathon runner, a cyclist of long routes or a bodybuilder or cross fit. Doesn’t it seem to you that muscle mass is different?
In some population groups it is interesting to contemplate creatine supplementation, when it is not present in the diet due to the absence of foods of animal origin, when there is a greater demand for physical work or muscle weakness.
With reference to this last point, creatine is an aid in people with muscle cramps, muscle fatigue, conditions of different origin that involve muscle weakness or sarcopenia. In these cases, it is advisable to consult with your health professional to know if your incorporation could benefit, how to incorporate it and in what quantity.
The incorporation of creatine depends on the physical constitution and the activity performed, as well as the frequency.
There are studies that show that the use of creatine is more appreciated when at the beginning of taking it the levels of the body are lower compared to people who already have (or acquired) higher levels of creatine.
This can lead to the feeling that as it is used, it seems to have less effect on muscle mass and performance. However, it is the logical consequence of reaching balance by performing a similar activity.
WHEN TAKING CREATINE IS SAFE (AND WHEN IT ISN’T)
Common oral uses of creatine are generally safe. Follow-up studies of its use as a nutritional supplement for several years have shown its safety. However, before taking any type of nutritional supplement, it is best to consult with a specialist.
In addition, it is very important to take into account water intake when taking creatine. After all, if the energy demand of the muscles increases, we cannot forget that their cells accumulate water because, if there is a lack of water, important mineral salts are missing for the rest of the body. This is something to contemplate whenever we do physical activity either for sport, or for rehabilitation: drinking water.
On the other hand, people with kidney problems should consult their health care professional, as protein metabolism may be impaired and creatine could interfere.
Let’s not confuse creatine with creatinine. Creatinine is one of the values that in analytical tests help us to know the functioning of the kidneys.
When in cases of essential tremor or Parkinson’s disease, or some other neurological or mental condition. Therefore, it is important to consult before taking creatine on your own.
TYPES OF CREATINE AND HOW TO TAKE IT
In the market we can find two types of creatine: hydrochloride and monohydrate. Both are good options.
Creatine hydrochloride, creatine HCL or creatine hydrochloride has a somewhat faster absorption compared to creatine monohydrate. This is because creatine is bound to hydrochloric acid (HCl).
As for its use there are different types of employment and routines for it. The science of the study of sport and nutrition also proposes different guidelines.
- Some people take a higher amount at the beginning of taking creatine, when they have not taken it before or have not taken it for a long time: it is called a “loading dose”, to maintain a good overall amount. Later they use different doses, more moderate, daily, and a greater amount on training days, depending on the type of training.
- It can be taken before or after workouts, it is not necessary to take it on an empty stomach. It can be mixed with carbohydrates and protein.
- However, when in doubt, consult with the professional who carries out you’re training or with the health professional who helps you: this way they can calculate dose and optimal mode of use for you.
