Contents
Creatine is a substance widely used as a dietary supplement after all types of whey proteins . It is especially popular among people who regularly go to the gym but also lead an active lifestyle. Therefore, it should come as no surprise that it has its proponents and opponents. There are also many myths about it, some of which are completely untrue. It is worth noting that this supplement is not a new discovery. It has been used in sports for a long time, but has only recently gained widespread popularity. What is true about creatine? We invite you to read.
Creatine – what is it?
First, it's worth defining what creatine actually is. Many may be surprised to learn that it occurs naturally in our bodies and is produced through a series of chemical processes. However, its more common name is that it is composed of three amino acids—methionine, glycine, and arginine. This chemical compound was discovered in 1832 and is also known as betamethylguanidinoacetic acid. Its largest amounts are found in muscles and tendons. In addition, it performs a number of functions necessary for the proper functioning of these tissues, as well as the entire body.
Creatine – Functions in the body
Creatine is a chemical whose main function is to coordinate muscle contractions and relaxations. It also transports ATP, the body's primary energy source. This is important because the more ATP present in the muscles themselves, the greater their endurance, contraction force, and effective working time. It can also stimulate the synthesis of all types of proteins and increase muscle cell hydration. It's worth noting that this is a very positive property, as it can lead to faster cell growth and individual strength. Creatine also influences the rate of carbohydrate breakdown in the muscles, thereby increasing their energy reserves. This allows them to work longer, which is crucial during prolonged physical activity such as marathons and other endurance sports. A link has also been shown between creatine and myostatin, a protein that inhibits muscle mass gain to some extent. Not only does it limit its effect, leading to a greater increase in muscle tissue, but it also stimulates the secretion of the IGF-1 hormone in the liver. This is important, for example, because this hormone has an anabolic effect, which also stimulates muscle growth. Another property of creatine is its ability to reduce muscle acidity, especially after intense physical exercise. This means we feel less pain, but it also contributes to accelerated recovery. Thanks to these factors, it's possible to intensify training and its frequency.
Types of creatine
There are many types of creatine itself and chemical compounds in which it occurs. For example, we can distinguish:
- Creatine monohydrate
- Creatine malate _
- Creatine citrate
- Creatine phosphate
- Creatine ethyl ester
These five forms are the most popular and relatively easy to acquire, so we will briefly describe each of them.
Creatine monohydrate – the simplest and most common form of this chemical. It is simply a combination of creatine molecules with water molecules in powder or capsule form. Its use leads to numerous anabolic reactions, protein synthesis, increased ATP transport to the muscles, and a reduction in the side effects of muscle soreness.
Creatine malate is a compound formed by the synthesis of creatine monohydrate and malic acid . Due to its specific structure, which is a hydroxycarboxylic acid, it has a much greater effect on the entire body. Firstly, it can stimulate increased insulin secretion from the pancreas. Thanks to this effect, it leads to increased creatine absorption, since its transport is insulin-dependent. Malate itself is the most common, also in the form of a white powder. Its properties are similar to those of the monohydrate, but there are some key differences. Malate can increase our muscles' ability to store glycogen and thus fill them, but also improve performance. Interestingly, malic acid is involved in the Krebs cycle and helps the body produce more ATP molecules. However, the combination of monohydrate with acid alone leads to increased solubility of this chemical compound in water, making it much easier to absorb.
Creatine citrate – this form is nothing more than a combination of creatine and citric acid molecules in a 1:3 ratio. This compound has similar properties to the monohydrate, but is much more soluble in water. Thanks to its greater resistance to acidic environments, its stability is also higher in the stomach. This leads to a gradual release of creatine and prevents the formation of creatinine, a virtually useless form of creatine.
Creatine phosphate – simply put, it is a phosphorylated form of creatine. This means that the cells of this substance are bound together by a strong phosphate bond. Interestingly, this form is produced by our muscles. It is then stored in them and is said to provide them with significant energy reserves. This not only allows them to work longer, more intensely, and more effectively, but also ensures adequate recovery after training and an increase in muscle mass. Furthermore, obtaining a supplement is relatively difficult. This was due to reports that its bioavailability was extremely low. However, this information is contradicted by data directly from people taking this supplement. It is said to be extremely effective for short-term or moderate-intensity strength training. It is difficult to determine the accuracy of this data, but based on such extreme observations, it can be assumed that the effectiveness of creatine phosphate most likely depends on individual characteristics.
Creatine ethyl ester – this is undoubtedly the least commonly used form. It is produced by the esterification of creatine and ethyl alcohol. The goal of this treatment is to increase creatine uptake by the muscles. In this case, the main idea was to create a compound with strong anabolic and anti-catabolic effects. Furthermore, its primary effect is to increase the amount of creatine phosphate in the muscles, as well as the storage capacity of the muscle cells themselves, allowing them to retain significantly more water and glycogen. It's worth noting that this phenomenon is called sarcoplasmic hypertrophy and, in practice, means an increase in strength and muscle mass in a relatively short period of time. Naturally, the greatest effects are observed at the beginning of using this chemical compound. Later, the increases are not as significant or rapid.
We debunk myths about creatine
We already know what effect creatine has on our bodies. Therefore, it's worth discussing and slightly correcting the most common myths and claims about it that circulate on the internet.
Taking creatine-containing preparations leads to kidney destruction
This is the most common criticism leveled at creatine, as well as at almost most high-protein supplements. It's worth noting that all supplements of this type, as well as the manufacturing process itself, including their effects on our bodies, are monitored by the Supreme Health Inspectorate. If these products were even remotely harmful, they would never be approved for sale. Of course, we're talking about healthy people, but the use of these types of products by patients suffering from, for example, kidney failure is not recommended. It's also worth noting that almost every food product has labels indicating dosage and daily intake limits. Therefore, it's obvious that consuming large amounts of creatine has an impact on our health. However, such side effects are not due to the substance itself, but rather to our carelessness and imprudence.
Taking creatine supplements requires the intake of large amounts of fluid
The fact is, when supplementing with creatine-containing preparations, we should also increase our water consumption. No, it's not as large as it seems. Moreover, every body is different, and water needs vary. It's also worth making sure that we're not just supplying our bodies with water by drinking a glass. It's found in soups, fruits, vegetables, meat, and even eggs. All reports of drinking even 5 liters of water while supplementing are completely absurd and can do more harm than good. Therefore, it's worth slightly increasing the amount of fluid in your diet, but not by such absurd amounts.
Creatine monohydrate is the worst form of this supplement
It's an undisputed fact that creatine monohydrate is one of the most affordable and popular creatine-based products. That doesn't mean it's the worst. Newer forms emerge from time to time, and it's not surprising that they're touted as much more effective and digestible. Unfortunately, this supposed advantage of newer supplements hasn't been proven in virtually any independent scientific study. Furthermore, many studies have shown that monohydrate is a much better choice than, for example, buffered or esterified creatine. Furthermore, it's important to note that its relatively long presence on the market makes it the most well-tested and safest form of creatine. This not only leads to lower prices and increased availability, but also confidence in the product you're taking.
The effect of creatine is actually to fill the muscles with water
A frequently repeated myth about creatine is that its effect is limited to muscle growth. Moreover, this effect is said to occur only during supplementation. This is a blatant distortion of the truth. It's worth noting that while creatine causes water retention in the muscles, this isn't the only effect of its use. In addition, glycogen and phosphocreatine accumulate in muscle tissue. While these levels decrease significantly after discontinuation of supplementation, all effects, such as increased strength, endurance, and muscle mass, are permanent.
Many nutrients block the absorption of creatine
We sometimes come across information that fats, milk, and even consuming creatine supplements on an empty stomach can lead to a drastic reduction in creatine absorption. This is concerning, as such recommendations are found on many labels of these types of products. To date, there is virtually no substantiated evidence to avoid consuming creatine with meals. Furthermore, it should be noted that creatine occurs naturally as a component of many of the proteins we consume daily. Furthermore, consuming creatine with carbohydrates and fats has been shown to significantly increase absorption. Interestingly, creatine is a common ingredient in many other supplements, including protein or protein-carbohydrate supplements. Therefore, consuming it with other nutrients is not harmful; in fact, it may even be beneficial.
It should be noted that taking creatine-based supplements is no guarantee of results. It can support the development of muscle mass, endurance, and strength. Appropriate training and nutrition are also required. Furthermore, creatine itself is a compound of natural origin and can under no circumstances be considered a steroid or a miracle cure for amazing training effects. But not for me; it's highly effective and there's no point in repeating the many myths surrounding it. The most important factor is simply prudent use.
