HEALTHY NUTRITION

What Is Creatine, What Does It Do?

If you are underperforming in a high-impact activity, your body may have low creatine. The nutrients may not be enough for the creatine needed.

Creatine is one of the natural amino acids produced by the body. It provides the continuity of muscle strength and fills the energy stores of the muscles. It is the source of energy that the muscle needs in situations that require effort. It provides active use of energy stores of muscles in sudden movements. It creates voluminous muscles by increasing the amount of water retention in the muscles. Moreover; Creatine supplement, which is one of the supplements used for physical activities such as bodybuilding, fitness and exercise, provides the energy needed by people who do sports. Creatine, which is a food supplement that can be used in addition to natural foods, helps to eliminate performance deficiencies caused by normal and malnutrition. You can find what you wonder about creatine, which is seen as the “star of nutritional supplements” in our article.

This substance is the compound that ensures the production of ATP, the energy the body needs for movement, in the shortest time possible. This energy, which is produced without the need for oxygen, plays a major role in short and “explosive power” movements. In general, these movements are movements such as lifting weights, rebounding or hitting a baseball bat during the activities of the athletes. Creatine is an amino acid that the body can produce itself. This amino acid, which can be taken through animal foods, can be stored in the body. Excess creatine taken into the body; means more creatine phosphate and therefore higher energy. Thus, muscles that contract with fast activities can store more creatine phosphate and give more rapid responses. Creatine is an amino acid found in the bodies of all mammals. The best way to meet creatine needs is to consume red meat and fish. The human body can produce about 1 gram of creatine daily with a healthy diet. But the amount of creatine needed by the muscles is much more than that. The daily creatine requirement of the muscles is 5-6 grams. It is almost impossible to obtain this amount from meat and fish.

The Benefits of Creatine Supplementation

Since the amount of creatine the body will get from meat or fish will be insufficient, people who do sports and exert effort may need to meet the necessary muscle energy from creatine supplements. We can summarize this situation as follows; If you do 2 minutes of weight training while doing sports, you can increase this time to 3 minutes with creatine supplementation; If you are working with a weight of 3 kilograms, you can increase it to 4-5 kilograms. So creatine supplementation provides an extra boost of energy. You do more sports with more energy and naturally your muscles will develop more. It can also be used in sports such as football, basketball and athletics. For maximum efficiency, it is necessary to apply an intense training program.

We can list the other benefits of creatine as follows;

  • Water is very important for the development of muscles. Creatine helps deliver much more water to the muscles and retain water.
  • Creatine water retention increases muscle growth. In this way, protein synthesis of the muscle becomes easier.
  • It triggers the growth of fibers in the muscles.
  • Increases muscle mass and fiber size.
  • It increases the overall strength and endurance of the body.
  • Provides repetition and continuation of movements in situations requiring heavy sports or effort.
  • Minimizes muscle damage after sports, accelerates muscle repair.
  • It protects the nervous system in the muscles.
  • Helps regenerate bone cells and tissues.

The Harms of Creatine

Bodybuilding sports, fitness and exercise, which have gained popularity in recent years for health or physical appearance, More energy is needed in physical activities such as;

For this reason, it may be necessary to take some additional foods, supplements and substances. Creatine supplementation is also a product of this need. Twenty years ago, sports were also practiced; but no supplements. Today, different supplements or drugs are recommended for all kinds of sports. It is possible to find such items in the showcase of every gym or in sports markets. Many of these substances, the imports of which have been released since the 1980s, can cause some negativities. It can even lead to situations that result in death. So, what harm could creatine have, which is the most interesting in terms of its use?

Actually, there is no evidence that creatine is harmful. There may be side effects in some bodies. Situations that can be caused by all kinds of supplements can occur, such as muscle cramps, kidney disorders and diarrhea. In general, increasing the dosage of food supplements can overwork the kidneys. It is predicted that the creatine used in its dosage will not cause any health problems. Situations where creatine can harm the body can occur with little water consumption. For this reason, when creatine is taken, at least 2 liters of water should be drunk per day. Although there is no obvious harm from creatine supplementation, you may not see any obvious benefits unless you eat a healthy diet. Because creatine is not a muscle-building magic wand. Some factors are also important to see the benefit. High creatinine value in the body can cause the following harms; shortness of breath, weakness, headache, feeling of thirst, loss of appetite, high fever, pain during urination, skin itching and dryness, vomiting, edema, dark urine.

Creatine Dosage

Creatine use and dosage may be different for each body structure. You don’t need to use creatine just by exercising. Creatine, like other supplements, should be used with the advice of a doctor. If creatine supplementation is recommended by a doctor or a specialist, taking 5 grams per day for the first 3-4 weeks; then a 2 week break is recommended. There is also another usage method called “loading phase”. During this phase, 2 teaspoons per day should be taken with fruit juice for the first 2 weeks. At the end of two weeks, you can take 1 teaspoon of creatine per day in cases where you will exert effort.

Use should be discontinued after a total of 1.5 months of use. 1.5 months should be spent without creatine; then reload if necessary. By the way, according to studies, it is stated that there is no extra advantage of using loaded creatine. Another usage recommendation is; It is in the form of taking 5 grams a day for the first 1 month and taking a break. You can change these dosages according to the performance of your body. It is also recommended to take it in smaller dosages to facilitate the body’s absorption of creatine. Another recommendation is to interrupt the use from time to time and help the body produce creatine itself.

After starting to use creatine supplementation, a few kilos can be gained within a few weeks. These kilos contain a large amount of water. Because creatine increases water retention in the muscles. This water is necessary and important for muscle development. Within a few weeks after the first use, the performance of the muscles increases significantly. In other words, creatine is a food supplement that can directly feel its effect.

Brief Facts About Creatine

Creatine; doping is not a hormone, steroid or drug.ATP provides energy by releasing one of the three phosphate molecules. After a molecule is released, ATP becomes ADP (adenosine diphosphate).