Creatine

What is creatine?

About 95% of creatine is found in the muscles (as phosphocreatine) and the remaining 5% in the brain, kidneys and liver. Creatine supplements increase phosphocreatine stores, which are used to produce ATP (adenosine triphosphate), the main source of energy for muscle work.

Creatine is the world's most popular dietary supplement, considered one of the safest due to extensive scientific research proving its effectiveness. It is especially useful for athletes as it helps increase muscle mass, strength, speed and endurance.

The human body contains about 120 g of creatine, of which 70% is converted into phosphocreatine, which is necessary for the production of ATP. In addition, creatine increases the production of the IGF-1 hormone, which aids in muscle growth.

Creatine is used in many sports, especially strength and high-intensity sports, because it improves sports performance by increasing the energy supply to the muscles and allows faster recovery between exercises.

Effects and use of creatine

Although creatine shows good results, it is also important to train a lot and intensively when using it. A typical creatine regimen involves taking 5g of creatine 4 times a day for the first week, and then reducing the dose to 3-5g per day. This nutritional supplement does not have an immediate effect, but with regular use, the effects will be noticeable after about a month.

Research also shows that creatine is best taken with fast-acting carbohydrates because they help the body absorb it faster. In contrast, caffeine can interfere with creatine absorption, so caffeinated beverages should be avoided when taking creatine.

Safety and side effects

Creatine is considered safe, but is not recommended for people with severe kidney disease. Although safe for short-term use, long-term effects have not yet been fully studied. Creatine is also found naturally in foods such as beef and chicken, but to achieve the levels of creatine needed for athletic purposes, one would need to consume very large amounts of these products.

Creatine supplements and their choice

Creatine is available in a variety of forms, including powder, capsules, and tablets. The most popular is creatine monohydrate, but mixtures with fast carbohydrates or taurine are also available. When choosing a dietary supplement, you should consider the convenience of intake, price and ingredients. It is best to consult with trainers or nutritionists to choose the most suitable product for you and use it in the right doses.

Although creatine is effective and safe, when used wisely and according to expert advice, it provides maximum benefits to athletes.