Discovered more than 50 years ago, creatine is one of the preferred supplements athletes and recreational practitioners of physical activities. In addition, it promotes health benefits for the old, vegetarian and others. Considering its importance, we have elaborated here the 3 most important points you need to know. Read next.
First Point: What is creatine?
It is an ergogenic compound, non-protein nitrogen and its production occurs mainly in the liver and kidneys. Besides being an important intermediate for muscle metabolism, its formation occurs from three amino acids: glycine, methionine and arginine. Its obtaining in the form of a dietary supplement is one of the compounds with scientific evidence worldwide.
Second Point: Where is creatine and what does creatine do?
In the body, only 5% of it is present in tissues such as testicles and brain, and its highest concentration is found in muscles or as phosphorylcreatine. Supplementation promotes increased intramuscular content, and it is important to note that its mechanism of action is caused by the supply of an inorganic phosphate (Pi) to resynthesize ATP by re-resynthesizing creatine kinase reaction.
When phosphorylcreatine gives a phosphate (Pi), a reaction occurs with the diphosphate molecules (ADP) that tends to increase the ATP resynthesis process and, consequently, energy availability. In view of this, the importance of creatine for exercise is noted because through the ATP-CP system more energy is provided to the muscle, especially in high intensity and healing duration exercises.
Tereceiro Ponto: Supplementation Protocols
After its discovery, numerous supplementation protocols were proposed, in this context we have the saturation protocol 5 to 7 days in a 20 g fractionated dose in 4 daily doses. Or 3-gram doses ingested daily. However, in addition to these factors, data from a review indicate that the after exercise potentially have greater effects. In addition to these factors, the age of the individual and the type of diet he is adept at (omnivorous or vegetarian) also influence his absorption.
Thus, these 3 important concepts about creatine should support the nutritionist’s clinical practice, so that creatine monohydrate supplementation is increasingly assertive. In a nutshell, creatine is a proven ergogenic effect that participates in the process of resynthesis of ATP, improves strength and muscle mass, being its main protocols of supplementation the saturation and maintenance.
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Creatine supplementation for muscle growth:
Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. Published 2022 Mar 16. doi:10.3390/nu14061255