Introduction
Creatine is an endogenous acid and is composed of the amino acids glycine, arginine and methionine. It is found mainly in the skeletal muscles, the heart, the brain and the testicles. Creatine plays an important role in the energy metabolism of the body and is therefore also a very interesting substance for sports (see: Creatine for muscle building). Besides carbohydrates, proteins and fats, creatine is one of the main substances when it comes to energy production.
Effect of creatine
The skeletal muscles of the human body require ATP (adenosine triphosphate) for their contraction. However, these stores are only sufficient for direct energy supply for two to three seconds. After that, the muscle has to switch to other energy sources.
ADP (adenosine diphosphate) is formed from ATP, which can be synthesized to ATP with the help of creatine. This gives the muscle more energy again and the power can be maintained. This process of regeneration of ATP plays an important role, especially during high-intensity workloads of short duration.
During weight training and especially during sprinting, this form of energy supply comes into play. However, creatine is also not applicable in all sports. The weight gain caused by water retention can be a hindrance in certain sports, such as Taek-Won-Do, or bring no benefit.
For sprints, interval training and game sports, creatine enables the application of more strength in less time. In addition, creatine delays the acidification of the muscles and the muscles tire later and you can perform for longer. Creatine is particularly popular with sprinters and in athletics in general.
But also in multi-set training or interval training, you can provoke a faster recovery through the creatine supply and thus train harder. In strength training, creatine has a significant effect on the increase in strength through training. With long-term creatine cures, one can experience strength increase rates of up to 20 percent with good nutrition, sufficient fluid and a balanced training plan.
The increased strength and the ability to train harder will also increase muscle mass due to protein synthesis. In addition to this effect, the muscle will also look larger and more defined, as water is redirected into the muscle cells. Taking creatine also has positive effects on the ability to regenerate.
To be precise, creatine has a positive effect on the levels of muscle damage during training. Mobility and muscle pain are also positively influenced. Creatine also seems to have a positive effect on our brain and enables better thinking and increased cognitive activity.
In studies on this topic, a mathematics test showed that creatine intake reduces fatigue. Creatine also has a positive effect on reaction time and can even lead to better cognitive ability in vegetarians. In one study, antidepressant patients were given five grams of creatine daily for eight weeks.
Creatine was able to significantly increase the efficiency of the antidepressants. In depressed adolescents, an improvement of as much as 55 percent was observed. Creatine therefore has a wide range of positive effects and effects on our body and our performance.
One should of course consider some aspects, such as the additional amount of fluid that creatine brings with it. In addition, one should eat a balanced diet and combine high-quality proteins, carbohydrates and fats with vegetables, fruit, meat and fish. Sufficient sleep and recovery in combination with a good training plan are also part of it and complete the framework in which a creatine cure is most effective.
