Creatine – everything you need to know about its properties, action, effects and dosage

Creatine is one of the most popular substances used in sports and bodybuilding.Its effectiveness and safety make it an irreplaceable element of supplementation for many people.In this article, we will take a closer look at creatine – what it is, how it works, its effects, sources, types and best dosage methods.Find out why creatine is so valued in the world of sports and fitness.

What is creatine and how does it work?

Creatine is an organic chemical compound that is produced both in the human body and supplied in the diet.The main role of creatine is to increase the availability of energy in muscle cells.After consumption, creatine is stored in the muscles in the form of phosphocreatine, which helps in the faster recovery of adenosine triphosphate (ATP) – the basic energy unit in the body.

Thanks to this mechanism, creatine increases muscle strength and endurance, which is particularly beneficial during intense physical exercise.

Creatine and keratin

It is worth noting that creatine is not the same as keratin, although they may be confused due to the similar name.Keratin is a protein that is the main component of hair, nails and skin.Creatine, on the other hand, is a substance used in supplementation that affects muscle performance.

Creatine and creatinine

Creatine is often confused with creatinine, which is a product of the metabolism of creatine in the body.Creatinine is excreted from the body by the kidneys and is an important indicator of kidney function.It is worth noting that creatine supplementation does not have a direct effect on blood creatinine levels.

Creatine – properties, action, effects

The properties of creatine have been extensively researched and many benefits from its use have been proven.The most important of them are:

• Increasing muscle strength.
• Improving muscle performance during training.
• Accelerating muscle regeneration after exercise.
• Increase in muscle mass.
• Improving sprinting skills.

Creatine works by increasing the amount of energy available in the muscles, which allows you to perform more repetitions or lift more weight during training.The effects of using creatine are visible after a few weeks of regular use of the supplement.

Sources of creatine

The most important sources of creatine in the diet are animal products such as meat, fish and poultry.However, the amount of creatine in these products may be insufficient for physically active people.Therefore, many athletes decide to supplement with creatine in order to increase its amount in the body.

Types of creatine

There are various forms of creatine available on the market, including creatine monohydrate, ethylester creatinine, malate creatine and many others.However, the most researched and effective form of creatine is creatine monohydrate.It is also the most commonly used form among athletes and bodybuilders.

Creatine dosage – how and when to supplement it?

Creatine dosage is important to achieve maximum benefits with minimal risk of side effects.A typical dose of creatine is about 3-5 grams per day.It can be divided into two portions – one before training and one after training.

It is worth starting creatine supplementation with the so-calledthe loading phase, which involves taking about 20 grams of creatine per day for 5-7 days, and then goes to the maintenance phase, where a standard dose of 3-5 grams per day is used.

It is best to supplement creatine during periods of intense strength or endurance training, because then its effect is most visible.

Creatine – side effects

Creatine is considered a safe supplement, but some people may experience side effects such as stomach pain, bloating, or diarrhea.It is also important to sufficiently hydrate the body when supplementing with creatine, because it may increase water retention in the body.

People with kidney disease or urinary tract problems should consult a doctor before starting creatine supplementation.

Your suggestions

If you are planning to start supplementing with creatine, it is always worth consulting a personal trainer or dietician who can adjust the dose and supplementation plan to your individual needs.

Recommended articles

If you are interested in the topic of creatine, we also recommend reading other articles on the subject to gain even more knowledge on the subject.With appropriate knowledge and supplementation, you can achieve better training results and improve your figure.

Creatine is a substance that has been very popular among athletes and fitness enthusiasts for years.Its properties and effects are widely researched and proven.Remember, however, that supplementation should only be an addition to a healthy diet and regular physical activity.It is always worth consulting with professionals to maximize the potential of creatine and achieve your sports goals.