The effect of creatine

Introduction

Creatine is there to regenerate our fast energy reserves. Biochemically, creatine is important to provide phosphate groups for the conversion of ADP to ATP (creatine phosphate becomes creatine and releases the phosphate to ADP). ATP is the fuel of our body. We cannot live without ATP. ATP supplies chemical energy for all possible processes in our body, including muscle contraction, but also for all other vital processes.

How does creatine work?

Creatine kinase, an enzyme that can transfer the energy-rich phosphate groups, converts creatine to creatine phosphate and is activated to regenerate used ADP to ATP. Creatine is therefore particularly important for speed and maximum strength in relation to the musculature, but is also important for strength endurance. Creatine also plays a role in human development, especially of muscles and brain. Deficiency symptoms or enzyme defects can lead to disorders. Especially people who are on a meat-free or meat-poor diet should consider supplementation in stressful situations or during pregnancy.

When should it be supplemented?

Especially in weight training creatine is considered as a supplement. There are even studies that prove that proper creatine supplementation in strength athletes, but also handball players, or football teams improvements in strength/musculature could be measured. Creatine is responsible for an improved energy supply and can ensure an improved strength performance of the muscles, and can thus enable a more intensive training, which then leads to an increase in muscle mass.

Without appropriate training, creatine has no effect, it only improves the ability to shift the exhaustion during training and faster to expand its limits. Furthermore, the intake of creatine is accompanied by a water retention in the body, so it can lead to weight gain. Sports for which a low body weight is sensible – long endurance performances such as marathon or racing bike – are therefore less supported by creatine supplementation, whereas in strength or contact sports a high body mass may be desirable.

In patients with certain muscle diseases, weakened muscle function can be improved by the administration of creatine. Creatine is used here for symptomatic therapy. People with a creatine deficiency should supplement especially if they are particularly dependent on creatine. This means during growth and, if necessary, but under medical advice during pregnancy to support/guarantee physiological organ development