creatine is by far the most popular nutritional supplement in sport, which is not particularly surprising since its effectiveness has recently been proven by clinical studies. Nevertheless, no second supplement can be argued so well, because even if the creatine is well researched in terms of its effectiveness, so many myths circulate constantly, especially among new beginners provide uncertainty. Although both professional athletes and recreational athletes swear on the power from the tin, but especially on the way of taking there is disagreement. Wild speculations about the alleged harmfulness of creatine, which are additionally fueled by undifferentiated statements of non-media physicians, do not contribute to the objective judgment. Stop the myths - it is time to speak plain language.
What is creatine?
creatine is a naturally occurring substance in the human body, which is synthesized in the liver, kidneys and pancreas from the amino acids arginine, glycine and methionine. The approximately 2 grams, which are produced during the day, are found primarily in the skeletal muscle but also in the brain, heart and nerves. Although creatine is essential for many metabolic functions, the substance is used by our body primarily for the anaerobic resynthesis of ATP (Adenine Triphosphate), the fuel of our musculature that is responsible for its ability to contract. However, the natural creatine stores are limited, so that the muscle must access alternative energy carriers for the aerobic resynthesis of ATP relatively quickly. Targeted creatine supplementation increases the muscle's creatine reserves, thereby increasing the level of anaerobic ATP resynthesis, increasing both the momentary energy release and the ability to regenerate the muscle within a narrow time window. In plain language, this means that within the first 15 to 20 seconds of muscular exercise, we are able to either handle a higher weight or do more repetitions. Consequently, creatine has no direct influence on the muscle buildingHowever, as the increased exercise load also increases the training stimulus, the dietary supplement contributes indirectly to muscle hypertrophy. Thus, to effectively increase creatine levels, it is necessary to source them either through supplements or through foods such as meat and fish.
Creatine content of various foods per kilogram
- Herring - 7 grams
- Pork - 4.5 grams
- Beef - 4 grams
- Salmon - 4 grams
- Tuna - 3.6 grams
- Cod - 2.7 grams
Advantages and disadvantages of creatine
The biggest advantage of taking extra creatine is the Increase in power output By 5-15%, which could be proven beyond doubt by a study from the year 2003. In this context, US researchers found that compared to the non-creatine control group, subjects were able to increase their maximum bench press weight by an average of 6.85 kilograms within eight weeks. The increased power output enables harder training, which in the long term is reflected in increased muscle growth. Since the increase in creatine memory allows you to apply more power at the same time, strength athletes, sprinters and athletes in particular benefit from the performance-enhancing effects of creatine. Not unjustifiably, creatine is also on the rise in playing sports, as it acts as a lactate buffer and thus avoids the premature fatigue of the muscles. In addition, creatine stores water in the muscles, so that it acts voluminous and produces a harder pump during training. Especially in combination with carbohydrates, creatine can generate a lot of "passive" muscle volume, so that the T-shirt is also stretched in the diet phase. But this aspect also has considerable disadvantages for many people, as it depends on the genetics of the individual, exactly where the water storage takes place. Not infrequently, a large part of the fluid deposited in the skin or on the face, which makes the body bloated and less defined. Furthermore, the significant increase in body weight is to be expected, since every gram of creatine stores well over 50 milliliters of water. In view of the fact that the body's creatine reserve can be increased by an average of 40 grams, this corresponds to a weight gain of at least 2 kilograms.
Who has the choice, has the agony
The huge market for nutritional supplements is not only filled with numerous dosage forms, such as powders, capsules, liquids and concoctions, but also countless types of creatine, which must be distinguished. The classic Creatine Monohydrate is the cheapest variant available on the market and thus the best entry for the first experiments with creatine. Since creatine in liquids proves to be unstable and dissolves in the relatively short time in the energy metabolism worthless creatinine, the intake of larger amounts of monohydrate is necessary to achieve a measurable effect. Remedy Monohydratkapseln whose gelatin shell, the creatine releases only in the intestine, so that a greater proportion of the blood enters the muscles. Among those who train, a product called "Kre-Alkalyn"Greatest popularity, which unlike traditional products has an added acid buffer that protects creatine from decay into creatinine, and many pre-workout boosters contain modest amounts of creatine in combination with other stimulants, such as caffeine, guarana, and not However, in addition to the dosage forms, supplement manufacturers advertise with new types of creatine, which have been modified at the molecular level, on the one hand to achieve higher efficiency and on the other hand, to increase the compatibility of the best known representatives of this guild, the with the monohydrate wrestling for the favor of buyers, that is Creatine ethyl ester, which can be better absorbed by the addition of an Estherverbindung. However, products like creatine are ethyl ester, Creatine citrate or Creatine phosphate usually much more expensive, so you should ask yourself if you need these designer products at all. If you suffer from unpleasant flatulence or diarrhea as a result of creatine intake, switching to such a product may work wonders, otherwise the classic monohydrate will do just fine.
Cure or not cure, that's the question
There is hardly a topic in the fitness scene for comparable grave struggles, such as the question of the correct intake of creatine. It used to be thought that a cure lasting several weeks was the only way to make good use of creatine. This practice was based on the assumption that the body's own creatine production is permanently damaged if creatine is used over a longer period of time. Although the phenomenon has been observed in animals, recent human studies have shown that the human body regulates creatine production independently after stopping the supplement, so health care does not require it. Only for the psyche, the "cures" plays a significant role, because who wants to fully enjoy the "wow effect", which occurs in the course of the increase in strength, can not do around the classic Kreatinkur around. However, if you can do without it, you should take creatine permanently, but at a lower dose, as the creatine mast can cause serious side effects as a result of the cure. However, both variants are equally suitable for building muscle.
The optimal creatine intake
Creatine is like many things in life - much does not help much. For the average athlete, the intake of 3 grams of creatine per day is completely sufficient as part of the permanent intake. Since the creatine content in a woman's body is 20% lower than that of a man, 2.4 grams per day is enough to fully exploit the full potential of the dietary supplement. Since excess creatine is excreted via the urine anyway, it makes little sense to supplement more creatine than recommended, because with it you not only flush money down the toilet, but also provoke unpleasant side effects. Consequently, an overdose in the classical sense is not possible. However, the fluid intake should not be ignored, since the permanent creatine intake in combination with a strong fluid deficit, in the long term can damage the kidneys. To be on the safe side, you should drink 3-4 liters of water a day. On the other hand, side effects such as flatulence, nausea and diarrhea are not necessarily related to the amount of creatine ingested but are often the result of individual digestive reactions. Both the occurrence of these symptoms and their frequency depend on the type of creatine used. So if you have indigestion for a long time, switching to a more easily absorbed creatine may be worthwhile.
Myths and facts
The coffee in the morning was due to the dehydrating effect of the caffeine contained in it for many years as an absolute no-go for creatine users. However, sports science studies have banished this stubborn myth to the land of legend, as it proved that caffeine drained much less than initially thought. Accordingly, with sufficient fluid intake, against kaffeeinhaltige hot drinks not the slightest object. No less astonishing is the fact that many general practitioners still recommend that the use of creatine provokes irreparable kidney damage, although this has already been refuted by numerous studies. Provided there is no explicit lack of fluids, creatine intake is completely safe in a healthy adult. It is true, however, that the increased intake of creatine promotes the occurrence of convulsions, as on the one hand during training a higher tension in the muscle and on the other hand, a large part of the intracellular magnesium is bound by creatine. Consequently, the additional intake of 600-900 milligrams of magnesium is recommended.
Recommendation with restriction
Creatine is more than just a dietary supplement because it is one of the few, if not the only, legal supplement that can significantly increase an athlete's performance. Accordingly, the use of creatine is worthwhile for athletes of all disciplines, where both strength and speed are required. Especially in the field of bodybuilding, the temptation is great even as a beginner to experiment with creatine, but especially at this early stage of fitness career, the use of creatine is pure poison. No, not because creatine has special side effects for rookies, but because the body is already working at full speed and the training stimuli hardly comes after the adaptation of the tissue. Although the muscles can adapt relatively quickly, this does not apply to connective tissue, tendons, or joints. In the worst case, this means after a few months, a forced break due to vision or arthritis. If you do not have at least one year training experience or are still underage, you should keep your fingers away from creatine. Apart from that, creatine is equally suitable for both men and women to increase athletic performance.