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Is creatine a natural compound?

The human body produces creatine in the kidneys, pancreas and liver. It is produced naturally from amino acids in the form of about a gram a day. Although creatine is a natural compound, it is also available in the diet, especially from fish and meat products. A good example is beef, which contains about five grams of creatine per kilogram.

Nevertheless, especially elite athletes and active gym-goers want to boost their creatine intake with supplements. One of the main functions of creatine is to help store and release energy, especially for muscle cells.

It works effectively in situations requiring rapid energy expenditure, such as weightlifting and other sports requiring explosive power. Natural creatine production slows down with age, which is why it is important to ensure adequate creatine intake even later in life.

How does creatine work in the body?

Creatine is stored in the muscles as phosphocreatine, which allows it to help provide energy for short-duration and high-intensity exercise. Normal muscle energy stores(ATP) are rapidly depleted during heavy exercise, for example, in the gym. Phosphocreatine replenishes ATP stores, which allows muscles to continue working at maximum power for longer.

The benefits of creatine are particularly significant in sports where performance is measured in terms of repetitions or short bursts of maximal effort. This is why this supplement is so popular with weightlifters and sprinters, among others. In endurance sports, creatine plays a less important role, as the body uses different means to regulate energy.

Different uses of creatine

Creatine can be used in a variety of ways depending on the user's preferences and goals. The most common way to consume is to take this supplement in 3-5 gram portions, which is enough to maintain the desired creatine levels in the muscles. Many people start with the so-called loading phase, where creatine is taken in doses of 20 grams for four days, after which the dosage is reduced to normal levels.

Creatine dissolves easily in water or a recovery drink, and is best consumed immediately after exercise or with a carbohydrate-rich meal. Its ease of use makes creatine an easy part of everyone's daily routine.

Does creatine affect performance?

The benefits and properties of creatine have been studied for centuries. The compound was first discovered in 1832 by the French chemist Michel Eugene Chevreul. However, it was not until the late 20th century that the substance began to gain attention as an important sports food and its popularity has only continued to grow since then.

Countless laboratory studies have shown, almost without exception, that this compound has a high potential, especially in improving explosive performance. If serial endurance is improved during gym training, it naturally allows for more efficient muscle mass growth.

Almost as indisputable are the clear benefits of creatine for recovery between intense performances. It helps muscles recover from intense exertion and reduces post-exercise muscle soreness.

Due to the above mentioned properties, a lot of top athletes use creatine as a supplement. As it is an extremely well-tested and safe product, it is increasingly being added to the shopping basket of fitness enthusiasts and ordinary people alike.

The effect of creatine on muscle mass

Creatine is proven to support muscle mass growth, among many other benefits. This is not only due to its performance-enhancing properties, but also because it increases the amount of water inside the cells in the muscle. This affects the appearance of the muscles and makes them feel bigger. However, this is not an optical illusion, as the increased water volume in the cells develops several processes important for muscle growth, such as protein synthesis.

Creatine is one of the most effective supplements on the market for muscle growth. Studies show that regular creatine users can achieve up to 20% faster muscle growth compared to those who do not take supplements.

Are the benefits of creatine limited to muscle development?

Often when talking about creatine, the focus is on its performance and muscle-building effects. However, recent studies show that the benefits of this elixir are not limited to its external properties.

Studies on the effect of creatine on brain health have been going on for a long time, and recent results look promising. Like muscles, the brain needs sufficient energy to function and phosphocreatine is also found in the brain.

Some studies suggest that creatine supplements can improve cognitive abilities, especially during stressful situations. In addition, there are indications that creatine may help with sleep deprivation and improve memory.

The body's natural creatine levels begin to decline with ageing, so supplements can be of significant benefit. This essential substance for the human body can, among other things, slow muscle deterioration and improve overall functional capacity in ageing people.

Is it safe to use creatine?

Creatine has been studied as widely as possible for a very long time and has been repeatedly proven to be a safe supplement. Long-term studies show that creatine has positive effects on health when used correctly. 

However, the recommended daily dose should not be exceeded to avoid possible side effects. The daily dose depends largely on the needs of the user, but usually ranges from about 3-5 grams.

It is important to remember that adequate hydration should be ensured when using creatine. A lack of fluid can result in muscle cramps, among other things, so it is advisable to drink plenty of water when taking the supplement.

Can anyone use creatine?

As noted, creatine is a very safe supplement suitable for most anyone interested in muscle growth or performance enhancement. This supplement is also well suited to vegetarians who do not get creatine from meat products. However, people suffering from long-term illnesses or kidney failure, for example, should consult a doctor before starting use.

Conclusion

Creatine is a versatile and safe supplement that can help you increase your performance and develop muscle tone. It is particularly well suited to hard and regular training, but its benefits go far beyond that. It is undoubtedly one of the best supplements for general well-being and a product that has become part of the everyday lives of more and more ordinary people.