The use of creatine is especially popular among athletes. This is a substance, which is necessary not only for physical success, but also for intact health. Part of the requirement can be produced by the human organism independently, the other half must be added to it through food.
What is creatine?
Creatine is a product formed in the course of metabolism and is formed in the liver and kidneys. Glycine and arginine are needed to produce creatine. These substances are amino acids. Amino acids are the building blocks of proteins. In the course of energy metabolism, glycine and arginine are finally converted into creatine. Creatine ultimately becomes adenosine triphosphate. ATP is needed for every movement of the body. It is energy that is channeled into the muscle fibers so that they can be activated. ATP ensures that the muscles can perform without becoming over-acidic due to lactate. Humans require about 2 g/d of creatine daily. While the body can synthesize half of it, the other half must be taken in through food to avoid health problems. Athletes exhibit an increased need. Supplementation with the help of supplements is well-known among bodybuilders. The increased creatine intake is said to positively influence muscle development.
Function, effect and tasks
Creatine is always used where energy must be provided within a short time window. Thus, the substance is particularly suitable for muscles. Creatine has become known mainly through bodybuilders, who initially justified their successes with a generous intake of creatine. Nowadays it is known that creatine alone is not sufficient for a large muscle gain and instead some other factors play an important role. However, when taken regularly, creatine allows for an increase in creatine storage. This can possibly result in a strength gain of about 20 percent. Creatine can facilitate the storage of carbohydrates in the cells. The substance thus also helps in other physical activities such as endurance sports. Performance can be kept constant for longer. Creatine is not only suitable for athletes. Studies have now shown that it also has a positive effect on cardiac arrhythmias, such as those that occur after a heart attack. Furthermore, bones, cartilage, brain and nerve cells are said to be protected by creatine. When orthopedic surgery is imminent, some patients are advised to increase their creatine intake. Furthermore, creatine is said to be able to prolong the life of the patient to a limited extent in certain diseases such as AIDS, cancer and ALS. In general, creatine is an intermediate product of energy metabolism. It enables the organism to synthesize creatine. When ingested with food, it enters the intestine and can be absorbed here. With the help of the blood, the substance is transported to the muscles. Creatine is excreted via the kidneys.
Formation, occurrence, properties and optimal values
Creatine is formed in the liver and kidneys. Arginine, glycine, guanidine-acetic acid and methylation ensure that creatine is formed from methionine. A person weighing about 70 kilos has a requirement of 0.2 to 0.3 grams of creatine per day. Half is produced by the body, so the amount is halved. For external intake, dietary supplements can be considered, among others. In general, however, a creatine deficiency is very rare in this country, so it is not usually necessary to pay increased attention to the substance. In athletes, creatine is converted into creatine phosphate during the training phases. Creatine phosphate occurs when creatine and phosphoric acid combine. From creatine phosphate, the body can in turn obtain ATP for powerful muscles. Creatine phosphate can be stored in the muscles. Creatine cannot be measured in the blood. The situation is different for the breakdown product creatinine. An elevated value can indicate, among other things, damage to the kidneys. The targeted intake of creatine should increase the creatine storage.
Diseases and disorders
Creatine avoids acidification of the muscles and provides the energy for sprints or strength exercises within a short time.However, excessive dosage can also result in side effects. First, the organism inhibits its own production of the substance when external intake is increased. If supplementation is discontinued, the body may only begin its own production after about 30 days. In addition, excessive creatine causes water to be deposited in the muscles. In this way, weight gain of about 2 kilos occurs. Many athletes suspect that muscle growth is behind the extra pounds. In most cases, however, this is exclusively water. Prolonged heavy supplementation leads to hardening of the muscles. In some individuals, an increased risk of injury to the muscles can be observed. Thus, the additional intake of creatine can increasingly achieve the opposite of the hoped-for effect. Taken immediately before physical activity, athletes suffer from stomach and intestinal complaints as well as bad breath. If supplementation is not accompanied by sufficient water, kidney problems will develop in the long term. In addition, those affected notice an increased occurrence of muscle injuries and cramps. Such phenomena are particularly common when creatine is overdosed over a long period of time. Although interactions with other drugs have not yet been adequately researched, experts assume that the combination of certain substances and creatine can cause symptoms.
