Creatine for Muscle Building

Many recreational athletes promise themselves from the intake of creatine a more effective workout and faster muscle building. However, these effects have not yet been scientifically proven with certainty. Creatine is generally considered to be well tolerated, but side effects such as diarrhea or flatulence can occur. So that the intake is not associated with more serious dangers, only high-quality creatine should always be purchased. Otherwise, there is a risk of contamination with substances that are harmful to health.

What is creatine?

Creatine is sold as a dietary supplement in the form of a white, odorless and tasteless powder. However, creatine is originally an acid produced naturally in the body and is found primarily in muscle cells. In the body, it is produced in the liver, kidneys and pancreas. The basic building blocks are the three amino acids arginine, glycine and methionine.

Creatine for muscle building

Many athletes promise themselves more effective training and increased performance by taking creatine. So far, however, a performance-enhancing effect has not yet been clearly proven scientifically. It can be assumed that creatine if only in combination with a targeted training has a positive effect on performance. Great leaps in performance should not be expected by taking creatine. However, short, intense workouts in particular can probably be sustained for longer. In addition, the performance should be maintained longer at a high level during repetitive intense loads. So primarily benefit strength athletes such as bodybuilders, weightlifters or sprinters. Many athletes also hope that the intake of creatine causes faster muscle growth. This is probably due in particular to water retention in the muscles. Due to its effect, creatine is also used to treat certain diseases, this is the case, for example, in diseases of the musculature, which are accompanied by muscle weakness and muscle atrophy.

Is creatine doping?

As a dietary supplement, creatine is not on the doping list and is therefore not prohibited for top athletes. However, traces of anabolic steroids have been detected in some products. Anabolic steroids can mix with creatine, for example, if the filling equipment has not been properly cleaned. Therefore, it is important to always look for high quality when buying creatine products. Anabolic steroids are harmful to our bodies, and in competitive athletes they can also lead to a positive doping test.

Take creatine correctly

During a creatine cure, it is important to take in enough liquid. This not only helps the powder flush into the stomach, but also promotes absorption into the blood and muscles. If you drink too little, on the other hand, creatine can develop its effect less effectively. Nowadays, creatine is not only available as powder, but also in the form of liquids, bars or chewable tablets. However, these products are often less effective: In liquids, for example, creatine can lose its effect over time – the breakdown substance creatinine is formed. And bars or chewable tablets are usually not taken with enough liquid for creatine to develop its full effect. Ideally, creatine should not be taken before, but after training. If the daily dose is not taken all at once, but distributed throughout the day, optimal utilization is ensured. Creatine, by the way, can be supplied to the body not only through dietary supplements, but also through fish varieties such as salmon, herring and cod, as well as beef and pork.

Creatine dosage

Depending on the provider, different doses are recommended for a creatine cure. At the beginning, there is a loading phase lasting several days, during which larger amounts of creatine are taken to completely fill the stores. To avoid side effects, no more than five grams should be taken during this phase. In the subsequent maintenance phase, it is recommended to consume only about ten percent of the original amount. After four weeks, a phase of discontinuation should follow, during which no creatine is taken at all. This is necessary because the artificial supply throttles the body’s own production.

Side effects of creatine

The possible side effects of creatine include bad breath, bloating, diarrhea, nausea, and vomiting.In addition, muscle cramps and water retention in the muscles may occur. These symptoms occur more frequently during the loading phase. The water retention can lead to a weight gain of between one and three kilograms. The muscle cramps can usually be counteracted well by taking magnesium. If you experience increased side effects as a result of taking creatine, you should consult a doctor. This also applies if you have impaired kidney function. This is because the breakdown product of creatine – creatinine – is excreted through the kidneys. To date, it is not known that harmful long-term effects can occur as a result of taking creatine.

Buy creatine

When buying creatine, it is important to purchase a product with high quality. Otherwise, there is a risk that the powder contains other ingredients that can have a negative impact on health. Many cheap products also contain larger amounts of the ineffective breakdown product creatinine instead of creatine. However, it is not so easy to distinguish high-quality from low-quality creatine. Since creatine is a dietary supplement and not a medical product, it is not subject to strict quality controls. In order to offer creatine more cheaply, some manufacturers cut corners to eliminate impurities. But this is dangerous, because cheap powders can contain harmful substances such as dihydrotriazine, dicyandiamide or mercury. Such impurities cannot be detected with the naked eye, but only by laboratory analysis. It is therefore recommended to buy primarily products that have been manufactured in Germany.

Effect of creatine

In order for us to move, our body needs energy. This energy is released in muscle cells by the splitting of ATP (adenosine triphosphate) to ADP (adenosine diphosphate) and phosphoric acid. However, the ATP supply in the body is exhausted after only a few seconds. In order to continue releasing energy, the body turns to creatine phosphate in the next step during intense exercise. Creatine phosphate is produced in the liver from creatine and phosphate. In the muscles, it ensures that ADP can be converted back into ATP. This provides the body with new energy reserves. By taking creatine, the concentration of creatine phosphate in the muscle cells can be increased.