Use of creatine – benefits, side effects and doses. Learn how creatine can improve exercise performance and favor muscle growth.

Over the years, creatine has become increasingly popular among the athletes and fitness enthusiasts for their potential role in improving athletic performance. Creatine, a natural compound found in small quantities in flesh and fish, is also produced by the body and stored in skeletal muscles. It constitutes a crucial source of energy during hig h-intensity and shor t-term activities, such as weightlifting, sprints and jumps. The use of creatine as a dietary supplement has received great attention due to its supposed benefits to increase strength, power and muscle mass.

Research studies have shown that creatine supplementation can improve performance in high intensity repetitive activities by increasing the energy available for muscle contraction. It has been shown that creatine load, the practice of taking higher doses of creatine for a brief period of time, quickly saturates the muscles with creatine, which allows to increase the production of ATP and energy expenditure (1). This loading phase is usually followed by a maintenance phase in which a smaller dose of creatine is taken to keep the muscular creatine levels high (2).

1. Increase in strength and power
2. High intensity performance improvement
3. Faster recovery between exercise sessions

It is important to note that creatine supplementation may not be equally effective for all people and sports. Its ergogenic effects vary depending on factors such as training status, the duration and intensity of the exercise and the individual response. It is recommended to consult a health professional or sports nutritionist before starting creatine supplementation.

Benefits of creatine supplementation

Increased muscle mass and strength: one of the main benefits of creatine supplementation is its ability to increase muscle mass and strength. Creatine acts as a fuel for the muscles, providing them with the energy they need for intense training. Studies have shown that creatine supplementation can lead to a significant increase in muscle mass and strength, especially in activities that require shor t-term bursts of energy, such as weight lifting and speed races.

According to a study published in the Journal of Strength and Conditioning Research, individuals who took creatine supplements experienced greater increases in muscle mass and strength compared to those who did not.

Creatine supplements have also been found to improve overall exercise performance, allowing athletes to train harder and longer. This is especially beneficial for activities that involve high-intensity repetitive movements, such as running or cycling. Additionally, creatine has been shown to aid in muscle recovery and reduce muscle damage after intense exercise, thereby promoting faster healing and minimizing the risk of injury.

1. Improved brain function: Beyond its physical benefits, creatine has also been found to have positive effects on brain function. Research suggests that creatine supplementation can improve cognitive performance, especially in tasks that require short-term memory and mental quickness.
2. Reduces fatigue: Another advantage of creatine supplementation is its potential to reduce fatigue during high-intensity exercise. By increasing the availability of energy in the muscles, creatine allows athletes to overcome fatigue and maintain their performance for longer periods.

Enhanced Muscle Strength and Power

The use of creatine as a supplement to increase muscle strength and power has gained widespread attention in the field of sports medicine. Creatine, a natural compound found in small amounts in certain foods, plays a crucial role in supplying energy to muscles during high-intensity activities. Given its potential benefits, athletes and fitness enthusiasts alike have turned to creatine supplementation to maximize their performance.

Increased muscle strength: One of the main reasons people use creatine is its potential to increase muscle strength. This is attributed to the compound’s ability to increase the production of adenosine triphosphate (ATP), the main source of energy for muscle contractions. By increasing the availability of ATP, creatine may allow athletes to perform more repetitions, lift heavier weights, and ultimately experience greater muscle strength gains over time.

“Creatine supplementation has been shown to significantly improve maximal strength and power production in resistance-trained individuals, leading to increased athletic performance.”

• Improvement of output power: creatine supplementation has also been associated with improvements in power production, which refers to the ability to generate strength at high speed. This can be especially beneficial for athletes who participate in explosive movements such as sprints, jumps and releases. Studies have systematically demonstrated that creatine intake can improve power production, allowing individuals to generate greater strength and speed in these activities.
• Improvement of muscle recovery: Another potential benefit of creatine supplementation is its ability to improve muscle recovery. Intense physical exercise can cause muscle damage, inflammation and fatigue. It has been shown that creatine mitigates these effects by promoting the synthesis of proteins involved in muscle repair and reducing inflammation markers. This can accelerate the recovery process, allowing athletes to train more frequently and constancy.

Increased Muscle Mass and Hypertrophy

Several scientific studies have shown that creatine supplementation can cause a significant increase in muscle mass and hypertrophy. It has been proven that creatine use increases the size of muscle fibers and improves the synthesis of muscle proteins, which translates into a general increase in muscle mass. It has also been shown that it promotes the activation of satellite cells, which play a crucial role in muscle repair and growth.

• Increased cell energy production
• Significant increase in muscle mass
• Improvement of muscle protein synthesis
• Promotion of activation of satellite cells

“It has been shown that creatine supplementation increases muscle mass and hypertrophy through various mechanisms. Increases cellular energy production, which improves performance and increases intensity during training sessions. In addition, creatine promotes theSynthesis of muscle proteins, facilitating the growth and repair of muscle fibers. The activation of satellite cells also contributes to the general increase in muscle mass. “

Improved Exercise Performance and Endurance

Creatine is a natural compound found in our muscles and is synthesized from amino acids. It plays a vital role in the production of adenosine triphosphate (ATP), the main source of energy for muscle contraction. By increasing creatine availability in muscles, supplementation can improve ATP regeneration, which translates into higher performance and resistance during exercise.

• Increased strength and power: It has been shown that creatine supplementation significantly increases strength and muscle power, especially during hig h-intensity and shor t-term activities such as weightlifting and sprint. This improvement is attributed to the increase in phosphocreatine reserves in the muscles, allowing greater ATP production and muscle contractions.
• Improvement of recovery: It has been discovered that creatine supplementation improves recovery after exercise by reducing muscle damage and inflammation. This can result in a faster recovery time between training sessions, allowing athletes to maintain a higher training volume and intensity.
• Improvement of muscle resistance: numerous studies have shown that creatine supplementation can improve muscle resistance, especially during high intensity repetitive exercises. By increasing ATP availability, creatine helps delay muscle fatigue and improves the ability to maintain high intensity efforts for longer periods.

“It has been shown that creatine supplementation improves performance and exercise resistance through an increase in strength and power, greater recovery and an improvement of muscle resistance.”

Faster Recovery and Reduced Muscle Damage

The use of creatine as a dietary supplement has gained great popularity among athletes and fitness enthusiasts due to its potential benefits to improve performance and promote muscle growth. However, beyond its role in improving strength and power, new research suggests that creatine supplementation can also contribute to faster recovery and reduce muscle damage.

A key aspect of the potential benefits of creatine is its ability to increase the production of adenosine triphosphate (ATP), which is the main source of energy for muscle contractions. During intense exercise, the demand for ATP increases, which causes the exhaustion of cellular energy reserves. When taking creatine supplements, people can replace ATP levels more effectively, allowing faster recovery among periods of exercise.

Results of the investigation:

• Studies have shown that creatine supplementation can lead to a significant reduction in muscle damage markers, such as kinase creatine and dehydrogenase lactate, after an intense exercise (Smith et al., 2019).
• It has been discovered that creatine mitigates inflammation and oxidative stress induced by exercise, which are key factors that contribute to muscle damage and recovery delay (Jones et al., 2020).
• In addition, it has been shown that creatine supplementation improves muscle glycogen resynthesis rates, allowing a faster replacement for energy reserves after exercise (Rodríguez et al., 2018).

In addition to these direct effects on muscle damage and recovery, creatine can also indirectly support the healing process by improving lean body mass and muscle strength. By promoting an increase in muscle protein synthesis, creatine supplementation can provide a favorable environment for tissue repair and growth.

Although more research is needed to fully understand the mechanisms that underlie the potential benefits of creatincreatine in your regime to optimize recovery after exercise and minimize muscle damage.

Neuroprotective Effects and Brain Health Benefits

Creatine, a natural compound that is found in small amounts in food such as flesh and fish, plays a crucial role in cellular energy metabolism. Its main function is to replenish the availability of adenosine triphosphate (ATP), the energy currency of the cells, in tissues with large energy demands, including the brain. Beyond its wel l-known role in muscle function, new tests suggest that creatine can also exert beneficial effects on brain health.

Research has shown that creatine supplementation can have neuroprotective effects and improve brain health in several ways:

• Improvement of cognitive performance: Several studies have discovered that creatine supplementation improves cognitive performance, especially in shor t-term memory tasks and intelligence.
• Increased neuroplasticity: neuroplasticity refers to the ability of the brain to adapt and reorganize throughout life. It has been shown that creatine promotes neuroplasticity and facilitates the formation of new neuronal connections.
• Greater availability of brain energy: When replacing ATP levels in the brain, creatine guarantees energy availability for optimal neuronal function and protects against cell damage.
• Antioxidant effects: creatine has antioxidant properties, which help counteract oxidative stress and reduce the risk of neurodegenerative diseases.

Potential Treatment for Certain Medical Conditions

There is increasing interest in the potential use of creatine as a treatment for certain medical conditions. Creatine, a natural compound found in meat and fish, plays an important role in providing energy to cells, especially muscle cells. Although traditionally known as a popular supplement among athletes and bodybuilders, recent research suggests that creatine may have therapeutic effects on various medical conditions.

1. Neurological disorders: One area of research that has gained significant attention is the potential use of creatine in the treatment of neurological disorders. Studies have shown that creatine supplementation may have a neuroprotective effect, helping to improve brain function and reduce neurodegeneration in conditions such as Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease.

1. Alzheimer’s Disease: Research has indicated that creatine supplementation may support cognitive function and slow the progression of Alzheimer’s disease. A study in mice showed that creatine supplements significantly improved memory and learning ability.
2. Parkinson’s disease: Preliminary studies suggest that creatine supplementation may help improve motor function and reduce the progression of Parkinson’s disease. It is believed that creatine’s ability to improve the energy metabolism of cells could have neuroprotective effects.
3. Huntington’s disease: Animal studies have shown that creatine supplementation can improve motor function and delay the onset of neurological symptoms associated with Huntington’s disease. Creatine’s ability to increase energy production in cells may help alleviate some of the symptoms related to this disorder.

“Creatine supplementation has shown promising results in preclinical studies on various neurological disorders. However, more research, including clinical trials, is needed to determine the safety and effectiveness of creatine as a potential treatment option.”

2. Muscle Wasting Conditions: Creatine has long been recognized for its role in promoting muscle growth and strength. It has been studied as a possible treatment for muscle diseases, such as sarcopenia and muscular dystrophy.

• Sarcopenia: The loss of ag e-related muscle mass, known as sarcopenia, is a common condition among older adults. Preliminary studies suggest that creatine supplementation combined with resistance exercise can help increase muscle mass and strength in individuals with sarcopenia.
• Muscle dystrophy: muscle dystrophy is a group of genetic disorders characterized by progressive muscle degeneration. Some studies have shown that creatine supplementation can help improve muscle strength and function in individuals with muscle dystrophy, although more research is needed to determine the optimal dose and lon g-term effects.

In general, the potential use of creatine as a treatment for certain medical conditions is promising. However, it is important to note that more research is needed to establish the appropriate doses, possible side effects and lon g-term benefits of creatine supplementation in these contexts.

Safe and Effective for Most Individuals

For most people, creatine supplementation has proven to be safe and effective. Numerous scientific studies have demonstrated the positive effects of creatine on muscle strength, power and resistance. It has been shown that muscle mass increases and improves performance in activities that require short and intense energy bursts, such as weightlifting or sprint. In addition, it has been discovered that creatine improves muscle recovery and reduces muscle damage after intense exercise.

Studies have systematically demonstrated that creatine supplementation has no adverse effects on renal or liver function in healthy individuals.

However, it is important to note that certain populations must be cautious when considering creatine supplementation. Among them include people with pr e-existing kidney or liver diseases, as well as those with a history of gout. In addition, as with any supplement, it is always advisable to consult with a health professional before starting creatine supplementation to ensure that it is appropriate for individual circumstances.

Benefits of Creatine Use

• Increased strength and muscle power
• Muscle resistance improvement
• Muscle recovery improvement
• Reduces muscle damage

Recommended Creatine Dosage

1. To maximize the benefits of creatine supplementation, it is usually recommended to start with a load phase, which consumes a higher dose during the first 5-7 days. This loading phase usually consists of taking 20 grams of creatine per day, divided into 4 equal doses.
2. After the loading phase, follow a maintenance phase, in which a dose of 2-5 grams per day is taken to maintain the increase in creatine levels in the muscles.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont