Effect of creatine

Creatine is a substance produced naturally in the body that is made up of amino acids. Creatine plays a decisive role in the formation of the muscle fuel adenosine triphosphate (ATP). Certain enzymes in the body split ATP into ADP.

This process releases energy that is responsible for muscle contraction. ATP is only available in limited quantities in the muscles. If creatine is supplied externally, it promotes the new formation of ATP, so that more energy is available, which can increase performance.

Creatine thus indirectly ensures that, for example, the speed and endurance of the muscles is increased. Through increased water retention in the muscle, creatine also leads to an increase in the volume of the muscles, which makes them appear fuller and larger. Overall, creatine has a positive effect on the energy and endurance of the muscles.

This effect has been used for years by competitive and hobby athletes in training. For users in the athletic field, creatine results in a higher number of repetitions and an improved rapid strength of the musculature. The training can be optimized by the administration of creatine.

The effect of creatine
Supplements

Side effects

As with almost all dietary supplements, creatine intake can also cause side effects. However, since creatine is also absorbed in everyday life, for example through food, and since it is a substance produced naturally in the body, side effects are quite rare. Especially in people who do not take a lot of creatine with food or in people who are in the early stages of supplementation with creatine, the occurrence of creatine associated side effects is more likely.Most of the side effects described refer to the gastrointestinal tract.

Symptoms such as flatulence, diarrhoea, nausea, vomiting, stomach pain or unpleasant bad breath are the most common side effects. The symptoms usually subside as soon as the creatine intake is stopped or the dose is reduced. Another typical, but sometimes desirable (bulging looking muscles) side effect of creatine intake is water retention. As described above, this can be simply explained by the fact that creatine transports more water into the muscle cells. To avoid side effects from taking creatine as much as possible, it is important to pay attention to the correct dosage of creatine and only buy products that can guarantee good quality.