Creatine

– 2017-04-22 22:10:00

Creatine

Creatine can provide greater strength gains and fuller muscles and is therefore particularly helpful in building muscle.

Creatine is considered the best-researched supplement and the most proven effect. Alongside proteins and BCAAs, creatine is one of the basic supplements that every bodybuilder should have at home.

What is creatine?

German Creatine Matrix with 5 high-quality types of creatine

Creatine, or creatine phosphate, plays a crucial role in energy production in the cells. The organic acid is formed in our body in the pancreas, kidneys and liver. From here, the creatine enters the blood, from where it migrates to the respective target organs, such as:

Skeletal muscles
Heart muscle
Retina (eyes)
Nerves
Brain

Creatine is mainly needed for muscle contraction and brain and nerve function in the form of creatine phosphate. In order to generate energy for the contraction and relaxation of the muscles, a phosphate splits off from an ATP (adenosine triphosphate) and an ADP (adenosine diphosphate) is created. This ADP is converted back into the required adenosine triphosphate with the help of a creatine phosphate and can then be used again to generate energy.

Creatine is also needed for the normal development of the body and the optimal functioning of the body's organs.

The daily requirement of creatine is around 2-4 g. Half of this is mainly produced by the liver from guanidinoacetate. The amino acids glycine, arginine and methionine are needed to produce guanidinoacetate. Even though creatine is formed from amino acids, it is not amino acids itself. The rest of the daily requirement is taken in through food.

Since creatine is found almost exclusively in meat and to a small extent in dairy products, vegan and vegetarian people in particular should think about supplementing with creatine. Obtaining creatine from meat is completely unprofitable and unhygienic, which is why creatine is produced synthetically. If there are no animal additives in a creatine product, it is also completely vegan.

Older people often tend to absorb fewer essential amino acids, vitamin B12 and folic acid, which are needed for creatine synthesis. Here too, you may want to consult your doctor about taking additional creatine. Proteins for seniors at least ensure that the body is supplied with enough amino acids.

American Supps pure Creatine Monohydrate

Creatine Cure

Creatine can be taken either for a limited period of time as a creatine treatment of 6-8 weeks or permanently. Regardless of which method is chosen, the following things should be taken into account.

What to look out for with a creatine treatment:

Drink enough (drink at least 2-3 liters of water a day)
Strength training to support muscle building
Reduce consumption of caffeine and alcohol
Intake with short-chain carbohydrates for rapid availability in the body
Don't be alarmed if you gain weight. This can happen due to water retention in the muscles.

Creatine Intake

kreatin einnahme

There are two established methods for taking creatine: taking creatine with a loading phase and without a loading phase.

Creatine intake with a loading phase

f creatine is taken with a loading phase, 20 grams of creatine are taken daily for the first 5 days. The intake is 5 grams four times a day. From the 6th day onwards, the normal daily dosage of 3-5 grams is taken.

On training days, creatine is taken in the morning after getting up, before and after training and in the evening before going to bed.

On non-training days, the first portion of creatine is taken in the morning after getting up (on an empty stomach) and the remaining portions are spread over the day.

Creatine intake without a loading phase

As new studies show that an increased creatine dosage does not have a stronger effect, the loading phase can be omitted. A creatine treatment without a loading phase is much better tolerated, as the loading phase places a great strain on the body. Kidney function is strained and sufficient fluid intake is not always guaranteed. If creatine is taken on a long-term basis, the loading phase can be omitted in any case. 3-5 grams of creatine are taken daily either in the morning or after training with a fast carbohydrate.

Fast carbohydrates for creatine intake

Vitargo
Dextrose
Fructose
Maltodextrin
Waxy maize starch

Creatine monohydrate

There are a number of forms of creatine, but the most common is creatine monohydrate (creatine with one water molecule). The highest quality creatine monohydrate comes from Germany. The patented Creapure is manufactured in the Bavarian town of Trostberg and is considered the best creatine monohydrate in the world. Unfortunately, Creapure is used less and less because the production costs are somewhat higher compared to the cheaper creatine from China.

Creatine Muscle Building

Creatine increases performance during maximum strength training and maximum strength values during isometric flat bench presses. Creatine also improves muscle fiber adaptations during resistance training and delays the signs of fatigue during intensive endurance training. These positive characteristics make it clear that taking creatine does not lead to muscle building itself, but it improves the conditions. We also know this from anabolic steroids.

Another property of creatine is that it can store a high proportion of water, which makes the muscles fuller and able to absorb a larger proportion of nutrients. It is therefore particularly important to drink a lot while taking creatine.

If you train intensively while taking creatine and eat accordingly, creatine can lead to excellent progress in muscle building.

Kreatinin

Excess creatine is broken down into creatinine in the body and broken down via the kidneys. Creatinine is the excretory form of creatine, so to speak. Since it is excreted via the kidneys, it is used as a guideline for kidney function.

When the kidneys are functioning properly, the body excretes creatinine almost completely via the kidneys and urine. As soon as the kidney function is impaired, more creatinine remains in the blood than usual. The creatinine level in the blood is an important control tool, especially for people with weak kidneys.

As soon as the particles are not filtered out completely, there is a suspicion of a functional disorder. In a healthy person, the body excretes 1.5 to 2 percent of the creatine in the form of creatinine. The broken down element then passes from the organs where the creatine is formed to the kidneys.

The creatinine building blocks are therefore already formed when the creatine is formed. The two amino acids arginine and glycine ensure the production of the substance. How much of the substance is in the organism depends on the muscle mass and the age of the person in question.

As long as the value of the breakdown product is within the normal limit, there are no abnormalities. In a healthy man, the lower creatinine blood value is 0.5 milligrams and the highest value is 1.1 milligrams in one deciliter of blood. Since women naturally have a lower creatinine level, the normal value for them is between 0.5 milligrams and 0.9 milligrams per deciliter. As soon as there is less creatinine in the blood, there is no medical significance. However, a value that is too high indicates a weak kidney.

What are the causes of a creatinine value that is too low or too high?

High creatinine level:

Acute kidney dysfunction (e.g. shock, severe blood loss, breakdown of red blood cells, damage caused by medication)
Chronic dysfunction (e.g. kidney damage caused by high blood pressure, inflammation of the glomeruli)

Since creatine is found almost exclusively in meat, excessive consumption can also lead to an increased creatinine level. If the creatinine level is above the normal range, there may be suspicion of muscle injury or inflammation.

Low creatinine level: