Furthermore, it has been found to increase muscle growth in muscle cells by enhancing protein synthesis and hydration. This molecule also functions as an intracellular reservoir, assisting in the reduction of lactic acid accumulation in muscles, which can contribute to exhaustion. This extra energy leads to enhanced power production and endurance. How Creatine WorksĬreatine works by boosting phosphocreatine availability in the muscles, which can then be used to create additional ATP during intense workouts. It is crucial to note, however, that the effects of the supplement vary by individual, and some people may not enjoy the same benefits as others. Supplementation has also been shown in studies to increase muscle mass, strength, and power. EfficiencyĬreatine has been shown to increase muscular reserves and improve performance during intense activities. These unwanted effects are usually minor and can be prevented by remaining hydrated, starting with a low dose, and gradually increasing the dosage over time. It’s also worth noting that this substance might induce negative effects including weight gain via water retention, gastrointestinal irritation, and muscle cramping. It is also recommended to take it with a carbohydrate source such as dextrose or glucose for better absorption.Ĭreatine supplementation has been well-researched and confirmed to be safe. Regardless of the supplementation strategy, muscular creatine levels are comparable after 1 month of supplementation. This “loading” phase can assist in rapidly saturating the muscles with it, resulting in faster improvements in muscular development and strength. This involves starting with a high dose (20-25 grams per day) for 5-7 days before decreasing to a maintenance dose (3-5 grams per day). “Loading” is the most effective and well-studied technique for supplementing creatine. In addition, it can be consumed through supplementation. Supplement IntakeĪlthough humans can generate it, the majority of this molecule in the body comes from food, mainly meat, and fish. Creatinine is then excreted by the kidneys and eliminated from the body through urine. It is primarily metabolized in the liver and kidneys, where it is converted into creatinine by a process called dephosphorylation. ![]() It can also be synthesized from the amino acids arginine, glycine, and methionine. As one of the most consumed sports supplement, creatine is also a naturally occurring compound within the human body.
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