What is creatine? The comprehensive instructions for beginners and advanced users

What is creatine? The comprehensive instructions for beginners and advanced users

What is creatine? The comprehensive instructions for beginners and advanced users

Creatine is a dietary supplement widely used in the fitness and bodybuilding world. It is often used to improve athletic performance and aid in muscle building. In this article we will take a closer look at creatine and look at all the important aspects for beginners and advanced users.

What is creatine?

The basics

Creatine is a natural substance that occurs in our body and plays a crucial role in energy metabolism. It is mainly stored in the muscles and from there used for short, intense exertion such as fast sprints or heavy weight lifting. Creatine is therefore an important factor for explosive sporting performance.

Amino acids and ATP

Creatine is formed in the body from the amino acids arginine, glycine and methionine. Creatine's main function is to support the production of adenosine triphosphate (ATP). ATP is the main source of energy in our cells and is required for almost all physical activities.

Creatine stores in the body

The body can only store a limited amount of creatine. Most people have between 120 to 160 grams of creatine stored in their muscles. Most creatine is absorbed from food such as meat and fish. The remaining amount is made up of the amino acids that our body produces.

Creatine intake through nutritional supplements

Since the amount of creatine the body can store is limited, taking additional creatine in the form of supplements can increase creatine stores in the body. These supplements are typically available as creatine monohydrate and can be taken in powder or capsule form.

Benefits of taking creatine

Improved athletic performance

One of the main effects of creatine is to improve athletic performance, especially during short, intense exercise. Studies have shown that taking creatine can improve performance in sprints, strength training, and other high-intensity activities.

Muscle building

Creatine is also known for its ability to promote muscle building. It can increase muscle protein production and support muscle growth. As more creatine is stored in the muscles, more water is stored in the muscles, resulting in an increase in muscle volume.

Increased strength and endurance

Taking creatine can also lead to an increase in strength and endurance. This allows for longer and more intense training sessions, which in turn can lead to better training results.

Faster regeneration

Creatine can also improve the body's ability to regenerate. It can help minimize muscle injuries and shorten recovery time after exercise.

Creatine intake and dosage

Loading phase

Many people start their creatine intake with a loading phase. In this phase, 20 to 30 grams of creatine are taken per day for about a week to quickly replenish creatine stores. The intake is then reduced to a maintenance dose of around 3 to 5 grams per day.

Continuous intake

It is important to take creatine continuously to maintain the positive effects on athletic performance and muscle building. It is recommended to take creatine for a long period of time, at least 4 to 8 weeks, before taking a break.

Combinations

Creatine can also be combined with other supplements such as protein shakes or carbohydrates to improve absorption and utilization. For example, taking creatine with a meal high in carbohydrates can result in better absorption.

Hydration

It is important to stay hydrated while taking creatine as creatine can bind water in the muscles. Adequate fluid intake also helps prevent dehydration.

Frequently asked questions

To provide you with more information about creatine, some frequently asked questions are answered below:

1. What are the side effects of taking creatine?

Taking creatine is generally safe and well tolerated. However, there are some possible side effects, such as gastrointestinal distress, weight gain, or muscle cramps. It is important to adhere to the recommended dosage and drink enough fluids.

2. Can taking creatine cause weight gain?

Yes, it is possible that taking creatine will cause slight weight gain. This is due to increased water retention in the muscles. However, it is mostly water weight and not fat.

3. Is creatine also suitable for women?

Yes, creatine is also suitable for women. The benefits and effects of creatine are similar in men and women. The dosage and intake recommendations apply equally to both genders.

4. Can I take creatine with other medications?

It is recommended to consult your doctor before taking creatine, especially if you are already taking medication. Certain medications can cause unwanted interactions when combined with creatine.

5. Is it necessary to cycle creatine?

The need to cycle creatine is controversial. Some athletes alternate between phases of taking creatine and phases without taking it in order to “reset” the creatine stores in the body. Others take creatine continuously, without a break. The decision is yours personally.

Conclusion

Creatine is a popular dietary supplement that can support athletic performance and muscle building. It is important to follow the recommended dosage, stay hydrated, and consult your doctor if you have any concerns. Creatine can be an effective tool for beginners and advanced athletes who want to improve their athletic performance and build muscle mass.