Creatine: what it is for and why some athletes and vegetarians and vegans take it

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 the creatine in our body is found in skeletal muscle.

creatine It is important for people with vegetarian or vegan diets, since the main source of creatine are foods of animal origin.

Athletes, athletes and people who want to increase and/or maintain their muscle mass, either for general care, for a specific muscle condition, as well as improve physical activity performanceoften incorporate creatine into their diet in the form of supplements. The use of creatine is permitted by the IOC International Olympic Committee.

In this article, we explain the types of creatine available in the form of supplements, their functions and benefits for the organisms.

what is creatine

From a biochemical point of view, creatine is a type of nitrogenous organic acid which 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 linked amino acids.

Creatine is also provided in foods of animal origin. Thus, It is important to take this 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 terms of speed of absorption.

Creatine: what it is used for in the body

As we have discussed, creatine is formed in the liver from the amino acids arginine, methionine, and glycine. The liver is an essential organ to provide energy support to the body and specifically to the locomotor system and skeletal muscles when we perform physical activity.

Although creatine is in all cells of the body, a great majority of, approximately, 95% of creatine is found in skeletal muscle cells participating in obtaining energyto carry out muscular work, physical activity and maintain and/or increase muscle mass.

Creatine is involved in obtaining energy since it accelerates the natural process of production of ATP (adenosine triphosphate).

ATP is a molecule that serves to store energy, it does so in its phosphate bonds. Cells use ATP binding as one of their main sources of energy. The ATP that is converted into ADP (adenosine diphosphate) and then into AMP (adenosine monophosphate). Every time a phosphate bond is broken, energy is released. hence the more ATP is available, the more productive and efficient the cellular work will be.

If you are curious, I will tell you that the process occurs in reverse: when energy is available, AMP is transformed into ADP and then into ATP, and thus we already have “ATP stack charged”.

Specifically, muscle cells benefit the most from creatinesince it is in the muscles where the greatest amount of creatine is stored.

Creatine in supplement form: what is it used for

The use of creatine as a dietary supplement It 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 resistance than in an athlete who needs or works rather strength. There are intermediate physical activities where strength and endurance are both necessary for good performance. As an aid, we can imagine what a marathon runner, a long-distance cyclist, or a bodybuilder or crossfit athlete looks like. Is it true that you think that muscle mass is different?

In some population groups it is interesting to consider 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 muscular weakness.

With reference to this last point, creatine is helpful 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 find out if its incorporation could benefit, how to incorporate it and in what quantity.

The incorporation of creatine It depends on the physical constitution and the activity that is carried out. as well as the frequency.

There are studies that show that the use of creatine is appreciated more when at the beginning of taking it the body levels 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 of an effect on muscle mass and performance. However, it is the logical consequence of reaching equilibrium by carrying out a similar activity.

When is taking creatine safe (and when it’s not)?

Common uses of creatine, taken orally, 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 a specialist.

Besides, it is very important to consider 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, they lack important mineral salts for the rest of the body. This is something to consider whenever we do physical activity, be it for sport or for rehabilitation: drink water.

On the other hand, people with kidney problems should consult their health professional, since protein metabolism can be affected and creatine could interfere.

Let’s not confuse creatine with creatinine. Creatinine is one of the values ​​that in analytics 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. Thus, 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).

Regarding 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. Subsequently, they use different, more moderate doses, 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 leads your training or with the health professional that helps you: so they can calculate dose and optimal way of use for you.