What is creatine?
Creatine was first found in skeletal muscle in 1832 by Michel Eugène Chevreul and was later named "Creatine" after the Greek word "Kreas" (meat). It provides energy quickly (the body's activities are powered by ATP, or Adenosine triphosphate, stored at deficient levels and depleted promptly during exercise, allowing creatine to regenerate ATP for energy rapidly). The body's stores of Adenosine triphosphate are small and require constant production, but the body is slow to produce them, so fatigue is caused. Therefore, timely creatine supplementation can improve muscle strength, speed, and endurance. Improve physical fitness and training level to prevent fatigue.
The operating mode of creatine:
* Creatine is a natural compound synthesized from the amino acids glycine, methionine, and arginine. It is found mainly in the human body as N-phosphocreatine Creatine. Creatine plays an essential physiological role in the human body, especially in muscles.
* ATP regeneration: creatine stores high-energy phosphate bonds in muscles, rapidly converting into Adenosine triphosphate acid (ATP), providing the energy needed for muscle contraction. This makes creatine a vital energy source for high-intensity, short-term sports such as weight lifting and sprinting.
* muscle growth: by increasing creatine intake, creatine stores in muscle can be increased, which is believed to promote muscle growth and strength. As a result, creatine is widely used in nutritional supplementation programs for many athletes and bodybuilders.
* Protection of the nervous system: creatine may also have a protective effect on the nervous system, helping to maintain its function.
Creatine can also help you gain muscle by:
1. Increase workload: Achieving total workload or training volume in a single training session is a critical factor in long-term muscle growth
2. Increase synthetic metabolic hormones: Studies have shown that hormone levels increase after taking creatine, such as IGF-1
3. Increase cell hydration: Increase the water content inside muscle cells, which can lead to a cellular enrichment effect, which may play a role in muscle growth
4. Reduce protein breakdown: It may increase total muscle mass by reducing muscle breakdown
5. Reduce muscle growth inhibitor levels: An increase in protein muscle growth inhibitor levels can slow down or completely inhibit the growth of new muscles. Supplementing creatine can lower these levels and increase growth potential.
6. Creatine supplements can also increase phosphocreatine storage in the brain, which may guard against neurological diseases and enhance brain health.
Creatine has several effects on muscles, some of which include:
1. Increase muscle creatine stores: replenishing creatine increases the amount of creatine stored in your muscles. This allows the muscles to regenerate ATP more quickly during high-intensity, short-term Adenosine triphosphate, providing more energy. This rapid release of energy is essential for exercises that require a lot of strength in a short period, such as weight training or explosive activity.
2. Performance Enhancement: because creatine supplementation increases the energy reserves in the muscles, studies have shown that it can improve performance during high-intensity, short-term workouts, such as weight training or sprinting. This can manifest as more weight, repetitions, or a shorter recovery time.
3. Muscle growth: several studies suggest that creatine supplementation may help promote muscle growth. This may be because creatine helps provide the energy muscle cells need to support protein synthesis and muscle tissue repair.
4. Reduce muscle fatigue: creatine supplementation may help reduce muscle fatigue and recovery time, allowing athletes to recover more quickly for the next training or competition.
5. It is important to note that the effects of creatine on individuals may vary, and not all individuals will have the same impact on creatine supplementation. In addition, the effectiveness of creatine supplementation may be affected by several factors, including dose, duration, personal training level, and diet. Therefore, it is best to consult a doctor or professional dietitian for advice when considering creatine supplementation.
Creatine is generally considered to be safe, but there may be some side effects associated with long-term or excessive use. Here are some of the safety and possible side effects associated with creatine supplementation:
safety:
1. High Safety for short-term use: studies have shown that moderate amounts of creatine supplementation are generally safe in the short term, especially within the recommended dose range (typically 3-5 g daily) .
2. No serious toxic side effects were reported: Most clinical studies have not found severe harmful side effects associated with creatine supplementation.
3. long-term studies are limited: although many studies support the safety of creatine in the short term, data from long-term studies are not sufficient for the impact of long-term use, especially for those who use it for more than a few months or years.
Possible side effects:
1. edema and weight gain: creatine can cause water retention in the body, leading to weight gain. This increase is usually temporary and is not associated with increased muscle mass.
2. digestive discomfort: in some people, creatine supplementation may cause digestive discomfort, such as diarrhea, nausea, or upset stomach.
3. kidney problems: some people are concerned that creatine supplementation may be burdensome to the kidneys. Although the kidneys of zero healthy people can handle the extra creatine, those who already have kidney problems or Hyperuricemia may need to avoid it.
4. other problems: some other side effects, such as headache, fatigue, and muscle strain, have been reported, but the incidence of these side effects is relatively low.
5. For those with underlying health problems or who are taking medications, or who have doubts about creatine supplementation, it is best to consult a doctor or professional dietitian before using. In addition, always use creatine supplements at the recommended dose on the product label, and do not exceed the recommended dose.
