Creatine/Creatine | Strength training and nutrition

Creatine/Creatine

Creatine (creatine monohydrate, creatine) is an intermediate product of the energy metabolism. Creatine is formed in the liver and kidney from the amino acids glycine and arginine. Creatine built up in the muscle strengthens the hypoglycemic insulin effect and thereby increases the absorption of sugar in the muscle.

Creatine synthesizes adenosine triphosphate (= ATP), which supplies the muscle with energy. An increased level of ATP allows the muscle to perform over a longer period of time without – as would normally be the case – overacidification due to increased lactate levels. The daily creatine requirement at “normal” exertion is about 2 gd, about half of which must be synthesized by the body itself and the rest must be taken in with food (see natural sources).

Adaptation through strength training does not take place during training, as many assume, but in the intervals between training stimuli. (principle of supercompensation). This principle of supercompensation means that I start my training at an initial value A.

The load during training causes my performance to drop. Value B. (e.g. at the end of a pectoral training session I feel weak and could never again perform as well as I did at the beginning).

Now comes the recovery (regeneration). Due to the strain the body “notices” that it could not withstand it and recovers beyond the initial value A. (Value C, this is called an increased functional state). Exactly at this point the next training stimulus should follow.

When and how much regeneration?

How do I now know that time C (see above) has been reached? The duration of regeneration depends on the intensity of the training. Basically, the muscle needs at least 24 hours to regenerate. If the training stimulus is too strong, it can sometimes take up to 7 days for complete regeneration.However, this is also noticeable by a severe muscle ache. In principle, you can train daily, but then you should change the muscle group and make sure that each muscle regenerates at least one day after training.