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Creatine is a substance that is naturally produced and absorbed by our body. It is produced by the liver and kidneys from amino acids such as arginine, glycine and methionine. We also take in creatine every day from foods such as meat and fish. Creatine is an important energy source for muscles during intense activities such as strength training and sprinting. The creatine stored mainly in the muscles allows you to sustain maximum effort during the first seconds of an exercise.
Anyone who wants to get more out of their workouts can use creatine. However, it depends on the sport you practise. In sports with many short, intense bursts of effort, creatine can be very helpful (strength training, short sprints). In sports with long-lasting, low-intensity effort it will not be effective. People on a diet without meat and fish also tend to see more results from creatine, because they get hardly any creatine from their food.
The main difference between creatine monohydrate and Creapure lies in purity and quality:
- Creatine monohydrate is the most common and more affordable form of creatine. It is effective for most people, but the quality can vary depending on the brand and production methods.
- Creapure is a brand name for higher-quality creatine monohydrate produced in Germany. It is known for its exceptional purity and is often considered the best form of creatine monohydrate because it contains virtually no impurities.
In short, Creapure is a premium version of creatine monohydrate with higher purity and quality.
Although creatine is generally safe, a few side effects are known. Creatine can cause digestive issues, water retention and cramps. However, these side effects are rare and can often be prevented by drinking enough water and not taking too high a dose. If one of these problems occurs, you can also try a smaller dose and experiment from there.
Also keep in mind that you may gain a few kilos, because creatine makes your muscles hold on to more water. For bodybuilders this is an advantage, as it makes the muscles look slightly bigger. However, people who box or do other sports where weight matters should take this into account.
There is also a persistent myth that creatine causes baldness. This has never been scientifically proven. Baldness is mainly caused by genetics and hormones, not by creatine.
What is creatine?
Creatine is a natural compound that your body produces to supply your muscles with energy. It is formed from amino acids in the liver, pancreas and kidneys and is vital for muscle function. Once produced, it travels through the bloodstream to the muscles, which store about 95% of it.
Creatine helps your muscles during intense activities such as lifting weights or sprinting. It does this by being converted into something called phosphocreatine. This conversion helps your muscles use energy more efficiently, a kind of recycling, with the help of a special enzyme called creatine kinase.
What does creatine do?
Creatine, from food or supplements, helps the muscles by increasing the amount of phosphocreatine (PCr). This helps produce more ATP, which acts as energy for your muscles. PCr supplies phosphate to make extra ATP, giving your muscles energy during heavy efforts. This system of ATP, creatine and phosphocreatine is very important for activities such as weightlifting and sprinting. Creatine raises ATP levels so your muscles work better, which makes it a very useful supplement for fitness.
When should I take creatine?
Taking creatine before or after your workout, whether a few hours beforehand or just before, has similar effects on your muscles. This applies to both younger and older adults. So it does not really matter when you take it – just choose the time that works best for you. It is also useful to take creatine on rest days, especially after an intense week of training. Make sure to take it with carbohydrates, as it then reaches your muscle cells better and works more effectively.
How do I use creatine?
Creatine monohydrate, the most researched and effective form, is usually available as a powder. The recommended daily intake varies: in the first week, 5 grams 3 times a day is advised, followed by 5 grams 2 times a day for maintenance. After two weeks, a daily intake of 5 grams is recommended. Creatine is best absorbed together with carbohydrates, which is why it is recommended to take it with meals that contain carbohydrates. For optimal results it is advisable to take creatine just before or after training, so it can be transported to the muscles quickly. This approach maximises the effectiveness of creatine as a supplement for muscle building and performance during training.
How does creatine improve muscle performance?
Creatine phosphate releases its energy to ADP, which produces more ATP. ATP is like fuel for your muscles and helps them contract and do their work. This makes your workouts better and helps your muscles recover faster. Scientists have studied this and found that it really works!
Is creatine safe?
Yes, creatine is a natural amino acid that is present in the human body. Research has shown that it has no negative side effects at the recommended amount of supplementation and when used by healthy adults according to the directions on the label.
Is creatine also suitable for women?
Although creatine has traditionally been associated with male athletes, women can also benefit greatly from including it in their daily routine. Research shows that creatine combined with exercise is good for recovery and performance.
Why buy creatine from 17 Nutrition?
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