What is creatine?
Creatine is a natural compound found primarily in muscles and in small amounts in the brain. It is synthesized in the liver, pancreas, and kidneys from the amino acids arginine, glycine, and methionine. Once it enters the muscles, creatine is converted to phosphocreatine, a key compound that stores and provides quick energy for cells during high-intensity activities.
In addition to being present in foods such as red meat and fish, creatine can also be consumed as a dietary supplement in powder, capsule, or liquid form.
Why use creatine?
Creatine is popular among athletes and people who train intensely due to its proven effects on improving physical performance. Here’s why it’s a good idea to include creatine in your routine:
- Increased muscle strength and power: Creatine increases the ability of muscles to produce energy quickly, which translates into greater strength and power during high-intensity workouts, such as weight lifting or sprinting.
- Improved performance during high-intensity exercises: Several studies have shown that creatine can improve endurance during short-duration but high-intensity exercises.
- Increased muscle mass: With prolonged use, creatine helps increase muscle mass, partly due to improved performance during workouts and water retention in muscle cells.
How does creatine help?
Creatine is especially useful in activities that require quick bursts of energy. Here are some of the main benefits:
- Athletic performance: Ideal for sports that require explosiveness, such as weightlifting, soccer, or sprinting.
- Muscle recovery: Although not as effective as other supplements in muscle recovery, creatine helps replenish energy stores in muscle cells, speeding up recovery time between training sessions.
- Injury prevention: Some studies suggest that creatine may help reduce the risk of muscle injuries and improve rehabilitation in cases of injury.
How to use creatine?
Creatine use generally follows one of two protocols:
- Loading and maintenance: This involves taking a high dose of creatine (20-25 grams per day) for 5-7 days to saturate the muscles, followed by a maintenance dose of 3-5 grams daily.
- Constant dose: This method involves taking a daily dose of 3-5 grams without the loading phase. Although muscle saturation is slower, the same benefits are achieved over time.
Creatine can be taken at any time of day, although some studies suggest that taking it post-workout may maximize its absorption.
Does it help you lose weight?
Creatine is not a supplement directly related to weight loss. Although it does not burn fat, it can help indirectly by contributing to greater muscle mass and improving performance in intense exercises, which in the long term could support the loss of body fat. However, it is important to note that when you start taking creatine, it is common to notice a slight weight gain due to water retention in the muscles, which does not mean that you have gained fat.
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Scitec Creatine (660 gr.)
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Comparison with other supplements
Creatine is often confused with other supplements due to its popularity and effects on athletic performance. Here I show you how it differs from some common supplements.
While protein (such as whey or casein) is critical for muscle repair and growth by providing the necessary building blocks, creatine is more focused on providing quick energy for high-intensity exercise.
BCAAs are effective in preventing muscle breakdown during training, while creatine does not act directly on the muscle during exercise, but rather on energy replenishment.
Many pre-workouts contain stimulants like caffeine, which temporarily increase energy and focus. Creatine, on the other hand, does not affect the central nervous system, but instead improves muscle performance directly.
Although glutamine is an important amino acid for muscle recovery and the immune system, it does not provide the explosive energy boost that creatine does.
Creatine stands out for its unique ability to increase muscle energy, improve performance in high-intensity activities, and facilitate muscle mass gains. Unlike other supplements that may focus on recovery or nutrient intake, creatine acts directly on your muscles’ ability to perform at their best.
