Creatine

 What is creatine used for?

    Now that you know how it works in the body, it will be easier to understand what creatine is used for in practice. If it is associated with the production of energy in the muscles and brain, we already have a starting point.

    It is important to remember that the benefits are associated with adequate concentrations and many of them are supported by studies done with creatine supplements. Check it out:

Improves physical performance: strength, mass and recovery

    When we perform workouts with fast movements, weight lifting or short bursts of intense exercise, phosphate reserves are the first source of energy that the body uses. Therefore, having good creatine reserves favors the disposition and performance of those who train, as it participates in this process of recycling energy molecules and helps to maintain “gas” during physical exercise.

    In addition, with muscles well activated by physical practice, there is a potential for muscle mass gain. Furthermore, studies show that creatine can help athletes recover after intense training and helps prevent physical fatigue.

 Promotes brain activity

    In the past, it was common to hear the expression “I’m burning phosphate” when someone was concentrating and thinking too much about a certain subject. This has to do with what happens to our neurons when they are in full activity.

    Neurons are highly active cells that consume a lot of energy in the form of ATP. To perform their neural functions well, they use the phosphate from the ATP molecule and, the faster they perform this process of use and recycling that we saw earlier, the more active neural activities, such as cognition and memory, are.

    Thus, creatine phosphate participates in the formation of brain energy and follows a path similar to that which occurs in muscles: with more phosphate available, the storage and production of energy for neural functions also increases. For this reason, creatine is also seen as a supplement that benefits the brain.

 Therapeutic use of creatine

    Creatine is one of the most studied compounds today, and science has been exploring other contributions to health care that go beyond the famous results in the gym.

    There are studies that relate its therapeutic use to neuroprotective properties. This is because when creatine is bound to ATP in neural cells, it can alleviate oxidative stress, which in turn is associated with several brain diseases. This antioxidant action appears to be one of the reasons why creatine contributes to brain health.

    In cases of fibromyalgia, supplementation was the subject of a study that found an increase in the intramuscular content of creatine phosphate and an improvement in muscle function in patients.

Seniors and the use of creatine

    Athletes are not the only ones who find benefits with creatine. Elderly people are a group that has been recommended to include the amino acid compound in their diet because it benefits the maintenance of muscle mass, the prevention of sarcopenia and cognitive functions.

    A review study highlighted that creatine supplementation, when combined with resistance training, increases lean mass and improves strength in elderly people, contributing positively to reducing the risk of falls and fractures.

 What are the benefits of creatine?

- acts in the generation of ATP, the cells' energy source.

- improves physical performance, especially in high-intensity workouts.

- increases explosive strength.

- acts in muscle recovery and helps prevent fatigue.

- contributes to the performance of cognitive functions.

- helps in clinical treatments for fibromyalgia.

- supports neuroprotection.

- improves muscle strength and prevents fractures in elderly people.

When to take creatine supplements?

    Remember that we pointed out at the beginning of our conversation that the body naturally produces around 1g of creatine per day? This amount is considered low when we relate it to the effective benefits and the regular functioning of the body.

    The truth is that most studies indicate higher concentrations than we produce so that the body can effectively take advantage of creatine. Furthermore, approximately 1-2% of the creatine stored in the muscles is degraded and excreted in the urine.

    So, everything indicates that relying solely on endogenous production is not enough to achieve your goals, and having a diet rich in foods with creatine can be a challenge. To give you an idea, half a kilo of beef can contain around 2g of creatine. Furthermore, for vegans, it is worth remembering that foods rich in creatine are of animal origin.

    That is why supplements are good allies in maintaining satisfactory creatine concentrations in our bodies.

 How to take creatine?

     In general, supplementing with 3g of creatine per day provides an adequate energy reserve.

    For athletes focused on better performance, there is a saturation protocol, which generally lasts 5 to 7 days, with higher doses calculated according to body weight. After that, they continue with maintenance doses.

    This protocol was affirmed by the International Society of Sports Nutrition, which published a position in the scientific community after reviewing 200 publications on the subject, and, among the points that discuss the doses of creatine supplements, they highlight that the fastest method to increase muscle creatine reserves may be 0.3 g/kg/day for 5 to 7 consecutive days and, after that, 3-5 g/day, to maintain high reserves.

    Another interesting recommendation comes from Dr. Melvin Williams, a researcher recognized worldwide for his publications on creatine supplements and a marathon runner over 70 years old. He highlighted in his books the daily consumption of 3g of creatine associated with weight training for the elderly.

What is the best time to take creatine?

    After all, is it better to take creatine before or after training? Since the effect is not immediate, professionals and specialists emphasize that the important thing is to maintain the habit of taking creatine every day to increase the body's levels.

    n addition, one tip is to take the supplement with the main meals, which usually have more carbohydrates. This is because carbohydrates are associated with the release of insulin, which helps to carry creatine to the muscles.