Creatine

Table of contents

Creatine is one of the most effective natural dietary supplements that are currently available to improve the sport performance.

Bodybuilders, weightlifters, athletes, skiers, footballers and sprinters tend to take creatine supplements. It helps them beat their own records both in competitions and workouts.

The ultimate fuel for athletes

Creatine

There are many athletes who want to run faster, jump higher, lift more weight, or build more muscle mass.

There is no other natural substance more efficient than creatine (nitrogen substance) in order to achieve this goal. This is the reason why creatine has become one of the most popular dietary supplements these days.

  • Creatine plays a key role in the energy production. More than 95% of the creatine from the body is in the muscles, where it is stored as phosphocreatine, an immediate energy source. The remaining 5% is in the brain, heart and testicles. 

Another of its vital functions is its ability to reject hydrogen ions which reduce the muscle pH, making it more acid. This factor triggers muscle fatigue. After being used, creatine becomes a waste product known as creatinine and it is excreted through the urine.

If you want to know how to take it, click on this link and learn everything about this product.

The products with the highest creatine content are raw meat (like beef and pork) and fish. However, cooking the meat or fish reduces the creatine content.

Vegetarians and vegans have lower blood creatine levels because they do not eat meat. Creatine is vital for the human body and it is totally safe, which has been proven by the fact that even breast milk contains creatine.

Creatine is available in three different formats that we are going to list here:

Creatine MonohydrateKre-Alkalyn® and Creatine Ethyl Ester.

Find out more about creatine ethyl ester after binding it to the monohydrate.

Is Creatine worth purchasing?

High-Intensity Training

One of its main benefits is improving our ability to carry out high-intensity workouts[1]. This is due to the fact that creatine phosphate (the form that is stored in the cells), supports IIB fibers (fast twitch fibers), where there is a higher concentration, providing energy immediately. Thanks to this energy supply, the athlete can increase the number of repetitions in a set, sprint faster, or perform more efficiently in sports where the main factor is strength.

Creatine supplementation allows the muscles to store more of this high energy molecule to provide more strength and lean mass gains.

It can enhance our performance during short and high-intensity weight-lifting and speed activities.

Muscle recovery

Creatine supplementation can reduce the cell damage and muscle inflammation after an exhausting workout. This is not only applicable to strength and power training, since it can also benefit endurance athletes, as shown in this study.[2]

Creatine can also decrease the muscle fatigue by reducing the lactic acid levels, an energy waste product that causes this problem.

Anaerobic Capacity

It is our ability to perform an effort with a lack of oxygen, unlike the aerobic system that needs this element as fuel for a certain period of time. There are mainly two elements that feed the anaerobic system: adenosine triphosphate (ATP) and creatine phosphate (CP). In this case, we can increase the amount of ATP through creatine supplementation.

When performing a high intensity effort where the anaerobic system is involved, ATP will be used first and then, it will be spent after a few seconds (around 10). Then, CP will prevail for a period of time as the intensity drops, overlapping with the next energy system. None of these can provide energy as fast as ATP, so we will have to pause in order to resynthesize more ATP, otherwise we will have to continue the activity at a much lower intensity. The type of workout (anaerobic threshold) will depend on the ATP resynthesis rate, combined with the creatine intake. In this study[3] we can see how creatine improved the anaerobic capacity and the effort at a high intensity

Creatine increases the ATP production, which is a source of energy for the muscles used during short periods of physical activity.

Cell volumizer

Another important benefit, specially for strength athletes or bodybuilders, is its cell volumizing effect. This is due to its innate properties that keep the cells properly hydrated, apart from producing a powerful stimulus for the protein synthesis.

Some studies have proven that creatine increases the muscle mass since it provides water to the muscle, although this needs more research.

Creatine also increases the intellectual performance

It is widely known that creatine has positive effects on the physical and muscle performance. But now, recent studies have proven how creatine also has positive effects on the cognitive performance. This is because the brain and nerve cells, like muscle cells, also use ATP as energy. This type of energy is supplied by creatine and it is being constantly recharged.

A study conducted in Australia showed that those subjects who took creatine significantly exceeded the expectations in intelligence tests related to short-term memory.

Another study by Japanese researchers proved that the participants were able to solve intelligence tests for a long period of time after taking creatine. This is due to the fact that creatine increases the oxygen supply to the brain.

Creatine reduces muscle weakness

Due to the fact that creatine can strengthen the muscle, it could be a complementary treatment for muscle weakness conditions, such as muscle dystrophy, congestive heart failure, Huntington's disease, McArdle's disease (also called type V glycogenosis), amyotrophic lateral sclerosis, myasthenia gravis, Parkinson's disease, and after an injury or surgery.

If you want more information about how and when to take creatine, click on this link.

Or, if you want to read more about combining creatine and beta-alanine, click on this one.

Where can I buy Creatine online? 

You can purchase it in sport nutrition stores. HSN is a website where you can purchase creatine online, since we have a wide range of products of different qualities and prices available.

It is the best store where you can buy creatine monohydrate*, alkalyn, ethyl ester, malate, gluconate, etc.

*If you want to purchase quality creatine monohydrate, always look for the Creapure® seal. This certifies the quality and pharmaceutical degree of the product, and ensures that it has been manufactured under pharmaceutical quality standards such as GMP (Good Manufacturing Practices).

You can also find more information about creatine, its myths and truths, in order to purchase creatine with absolute certainty.

Bibliographical references about Creatine

1. Kendall KL, Smith AE, Graef JL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JR. Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men. J Strength Cond Res. 2009 Sep;23(6):1663-9. doi: 10.1519/JSC.0b013e3181b1fd1f.

2.& Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. 2004 Sep 3;75(16):1917-24.

3. Anomasiri W, Sanguanrungsirikul S, Saichandee P. Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance. J Med Assoc Thai. 2004 Sep;87 Suppl 2:S228-32.

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