What does creatine do for the human body? What foods contain creatine Creatinine products

Editorial: 06/19/2019

Creatine is a very popular sports nutrition supplement that works in the body as a muscle sculptor. But increased attention to any product gives rise to controversy over its benefits and harms. What exactly is the advertised creatine, who is it useful for (and is it useful at all) and what will happen to the muscles if you stop taking the supplement? It's time to learn everything about creatine.

What is creatine

Creatine is not a new discovery at all, and certainly not a product created by the modern chemical industry. This is an ordinary one, opened back in 1835. The name for it (translated from Greek as “meat”) was not chosen by chance, since it is an essential component of meat, preferably red.

This nitrogenous organic compound is also synthesized by the human body. Its main components are amino acids, and. In our bodies, creatine is produced by the kidneys and liver. This substance is also produced by the pancreas, and it is concentrated mainly in skeletal muscles (almost 95 percent of the total amount). The remaining “strategic reserves” of the amino acid are contained in the cells of the heart, brain and male gonads. Approximately 40% of the substance contained in the human body is so-called free creatine. Another 60% (approximately 100g) is stored in a form known as creatine phosphate (phosphocreatine).

What is it needed for

The body uses creatine to resynthesize ATP. Adenosine triphosphate (ATP) is an organic compound that serves as the “driving force” and “fuel” for muscles. By breaking down, it supplies the cells with the energy necessary for muscle contraction.

So, when a muscle contracts (for example, during strength training), the ATP molecule is broken down into ADP (adenosine diphosphate), and the energy produced is sent to the muscles. When ATP reserves at the cellular level are depleted, the cell loses its ability to contract. But the human body has several ways to restore ATP. The fastest is without the participation of oxygen, but in the presence of creatine phosphate.

When creatine phosphate breaks down, it forms phosphate molecules, which combine with ADP to create adenosite triphosphate. With a deficiency of creatine phosphate, ATP restoration in this way becomes impossible.

Creatine Supplement: What is it?

If the body is able to synthesize creatine on its own, and the process of ATP restoration is cyclical, the logical question is: “Why do we need creatine in the form of a sports supplement?” It's all about insufficient amounts of amino acids. More precisely, the average person who does not actively engage in sports does not need this supplement. In this case, it is enough to know where creatine is found, which foods contain the most of it, and make sure that the traditional diet includes this category of food.

But for athletes who spend several hours a day in the gym, they simply need sources of additional energy - products that accelerate the body’s recovery after increased stress and muscle formation. And this is where creatine, a natural energy source, comes in handy.

How is it useful for athletes?

One of the first questions that beginners ask when they first encounter creatine is: “Will I get more strength?” Professional bodybuilders answer: indirectly, yes. But you need to understand that creatine does not make an athlete stronger or faster. This substance allows you to exercise more intensely and at the same time restore strength faster. Therefore, the supplement is useful before competitions.

Proper recovery is an important part of effective training. Only after fully recovering is the body able to begin another intense session. The faster the body recovers, the more intense sessions can be performed in a given unit of time.

Bottom line: Athletes need creatine not to make their workouts easier, but to make them more frequent and intense. By itself, dietary supplements (without physical activity) will not cause muscle growth. You can achieve the desired result only in the gym.

Effective for everyone?

Creatine research has shown that this substance may not be equally effective for everyone. Firstly, due to the peculiarities of the effect on the body. The amino acid is definitely not suitable for athletes whose primary concern is endurance over long periods of time.

It has also been scientifically proven that there is a certain percentage of people who do not respond to a sports supplement. It is believed that the best results with the supplement are shown by those following a vegetarian diet. Theoretically, this can be explained by the fact that creatine is completely absent from their diet. But people who consume protein daily and in large quantities (especially in the form of red meat) respond less effectively to creatine supplements. At least when it comes to the minimum daily requirement of an amino acid.

Creatine and aerobic exercise

Typically, the effectiveness of creatine is associated with anaerobic (strength) training, during which oxygen is not required to produce energy. But it is important to note that several recent studies have shown the effectiveness of dietary supplements against the background of aerobic exercise (aerobics, cardio training). The combination of cardio training and proper nutrition along with additional creatine intake reduces the load on the heart.

Use in sports

So, creatine is useful for people involved in various sports. This supplement is used in bodybuilding and powerlifting; it is important for fighters (who choose different types of martial arts) and boxers. Creatine is sometimes used in athletics and swimming, and is also useful for runners (when it comes to short distance races).

To summarize, the main advantages of sports supplements can be reduced to several points. Creatine is:

• stronger muscles;
• volumetric muscles;
• accelerated muscle growth;
• proper metabolism;
• increased testosterone levels.

But it’s probably worth talking about the last point in more detail. Scientific experiments have shown that creatine monohydrate increases testosterone levels, the main male hormone. Research results have confirmed that a 10-week course of taking a sports supplement increases testosterone in men’s bodies by almost a quarter.

I wonder what else this drug is needed for? In powerlifting, for example, it is used:

• (due to muscle growth);
• to activate glycolysis;
• to neutralize lactic acid in muscles;
• to increase endurance.

The most popular misconception among beginners is: “Why take a dietary supplement if creatine can be obtained from food?” This is true, but its amount in products is very small, and there are not so many options for what contains creatine. The thing is that the average adult receives no more than 1000 mg of creatine per day from food, and the body itself produces only about 2 g of the substance per day.

And even if red meat appears on your table every day, you shouldn’t expect amazing results. A kilogram of beef will provide about 4 g of creatine. Fish contains approximately the same amount of the substance. The exception is herring, per kilogram of which almost 10 g of creatine was found. But it is clear that getting the portion needed to gain weight exclusively from food is problematic.

Vegetarians, whose diets do not contain foods containing this substance, contain even less creatine. But they respond much better to dietary supplements. And perhaps it should be noted right away that most creatine sports supplements are not a product of animal origin. What does it mean? That vegetarians can take them without the slightest fear.

But still, is creatine only found in meat and fish, or are there other foods rich in the amino acid? In fact, the substance is indeed concentrated mainly in protein foods, including milk. But there is one pleasant exception to this list. Creatine is also found in cranberry juice, which some people use to dissolve the supplement in powder form.

Important note: the table shows the creatine content in raw foods; during heat treatment, some of the substance will be destroyed.

Most specialized literature provides a universal form of taking creatine. And she looks something like this. During the “loading” phase (5-7 days), take 20 g of the substance per day. In the maintenance phase, 5 g daily for the rest of the cycle.

A more individual approach is to determine the dose, taking into account body weight. According to this theory, you need to take creatine daily for 5-7 days at the rate of 0.3 g per kilogram. On the remaining days of the cycle - 0.03 g per kilo of weight.

Thus, a man weighing 90 kg should take 27 g of the substance daily during the loading phase (90 kg x 0.3 g = 27 g). In subsequent days, the dosage is reduced to 2.7 g per day.

However, this is not the most ideal formula. Creatine in dietary supplement form increases intramuscular amino acid reserves. This means that calculating the required daily intake by multiplying by total body weight is incorrect. A more accurate formula would take into account body fat percentage. Thus, a 90-pound man with 20% body fat contains less lean muscle mass than a 90-pound man with 8% body fat. Thus, the above formula in a more advanced form should be based not on total weight, but on dry body mass.

So, let's take for example the same man with 90 kg total weight and 20% body fat. The new formula looks like this:

90 kg /total mass/ – (90 kg x 0.2) /fat mass/ = 72 kg /dry body mass/

And now that dry body mass is known, we again use generally accepted formulas to calculate the dose of creatine in the loading and maintenance phases. New result for the first 5-7 days of loading: 21.6 g of creatine per day. For the maintenance phase, 2.16 g of amino acid daily is sufficient.

Additionally, some people consider the loading phase to be unnecessary. Instead, it is recommended to take equal portions of the sports supplement every day while the course lasts. According to adherents of this theory, the resulting result will be the same as with loading.

There are different ways and recommendations on how to drink creatine correctly. Studies have shown that the body absorbs the amino acid 60% better when combined with carbohydrates. A simple one is suitable for this - natural products that contain glucose. Many people use sweet juice as a liquid base in which the powder additive is diluted. Others mix it with.

The idea behind this compound is to increase insulin production, which in turn maximizes creatine absorption. A proven catalyst in such cases is a natural sweetener - a six-atom monosaccharide (grape sugar).

Some people believe that creatine should not be taken with juice. More precisely, when taking such a drink, you should not count on a positive result: everything will be negated by the acid contained in citrus fruits. You can use cranberry juice instead of orange juice. By the way, it is recommended for people prone to gastric disorders due to the consumption of the supplement.

Another option for taking dietary supplements (and many consider this recipe the best) is to simply mix creatine with carbohydrates and warm water. However, considering that the additive from some manufacturers has a specific taste, many want to tone it down with the pleasant taste of fruit juice.

Sports nutrition will give the desired result only if you adhere to certain rules. The compatibility of some products and drugs will play an important role. When it comes to creatine, there are a few rules to remember about whether the supplement can be mixed with other substances.

The powdered drug is combined with water and some juices (which juice is best to combine with is up to you, but it is important that it is a sweet drink). By the way, for better absorption, the liquid should be warm, but not hot. It is also important that the drink is rich in fast carbohydrates (warm water with isotonic water is suitable).

In addition, the supplement goes well with:

• with proteins (whey protein is ideal, some mix dietary supplements with milk, add protein to the diet);
• with glucose;
• with gainer;
• with BCAAs;

What not to drink with

Creatine should not be used in combination with:

• with fat burners, such as clenbuterol (using both components at the same time is useless: creatine helps to gain weight, the burner, on the contrary, causes weight loss);
• c (carnitine also helps you lose weight).

Experts do not recommend combining a sports supplement with alcohol, since alcohol triggers processes in the body that neutralize the abilities of creatine. But scientists still continue to argue about whether creatine, or rather creatine, is compatible - their opinions are radically divided.

When is the best time to take the supplement?

To achieve the best results, creatine should be taken before or after training (like a gainer or protein shake). This method of use will allow you to quickly restore lost strength. If a larger portion of the supplement is planned for the day of training (for example, 10 g), drink half before training, the rest after it. On rest days (non-training days) you can drink in one dose. We'll talk in more detail about how much to take a little later.

What is an ideal cycle

Beginners are always interested in how long it takes for creatine to work. Research confirms that the body's main reaction to the substance occurs during the first week. Therefore, the supplement cycle is divided into two phases known as loading and maintaining results.

The loading phase is usually a period of 7 or 14 days during which creatine is taken in increased doses. The most common dosage is 10-20 g of creatine monohydrate per day. Then, over the next 4 weeks, take the so-called maintenance portion of the substance (up to 6 g). The full cycle (with loading and maintenance phase) lasts no more than 2 months, and after the course there is a break of a month. This alternation is necessary to restore the body’s sensitivity to the supplement.

Many people like the loading phase because it allows them to see quick results from exercise - relief is formed already at the initial stage. Although it must be said that there are other opinions on this matter that reject the need for a loading phase. But it is still important to take breaks between courses.

Drawing up a program for taking creatine begins with determining the dosage - calculating the initial need for the substance. As already noted, the average recommended norm is 0.3 g of creatine per 1 kg of dry body weight. Vegetarians are advised to increase the dose to 0.4 g/1 kg of muscle. Persons whose diet is dominated by protein foods (proteins make up 35 percent or more of the total daily allowance), as well as those who consume at least 1 serving of red meat daily, are advised to take creatine in the form of dietary supplements at 0.2 g per 1 kg of dry muscle.

As an illustrative example, consider a man weighing about 82 kg with a body fat percentage of 12%. In this case, the BW is 72 kg. Let's say he eats enough protein every day, including red meat. That is, for him the initial portion of creatine is 14 g (72 kg x 0.2 g). And the required dose of glutamine is determined by the universal formula (72 kg x 0.3 g) and is 22 g of the substance.

• before training (7 g);
• after training (7 g);
• before bedtime (8 g).

To activate muscle growth, the initial portions of creatine will have to be revised, taking into account the phases of the cycle. If in the first week the portion is 50% of the initial value, then in the second seven-day period it is 100%, and in the third week it is 150%. During the seven-day fasting period, creatine is taken in a portion corresponding to the first week (the total daily amount is divided into 2 doses: 75% of creatine is consumed after training and another 25% at night).

Reception scheme

First week:

Glutamine: 7 g pre-workout, 7 g post-workout, 8 g before bed.

Second week:

Creatine: 11 g after workout, 3 g before bed.

Third week:

Creatine: 16 g after workout, 5 g before bed.

Glutamine: as in the first week.

Fourth week:

Creatine: 5 g after workout, 2 g before bed.

Glutamine: as in the first week.

Fifth week:

Completion of the cycle - the supplementation is stopped.

Also, after an intense workout, for effective muscle recovery, it is important to replenish glycogen stores.

There is an opinion that after exercise the body should receive:

• carbohydrates (in an amount corresponding to half the muscle mass, but in grams);
• proteins (in an amount corresponding to 1/3 of the amount of carbohydrates taken);
• fats (exclusively healthy lipids in the amount of 50% of a serving of proteins).

Can creatine be dangerous if used long term? This question worries many, but there is no clear answer. But at the same time, there is no evidence that the amino acid can cause harm.

So, what is known for sure today? Although the human body produces only 1-2 grams of creatine per day, the body normally accepts daily portions of 5 grams. Moreover, a healthy 90-kilogram body can receive 10 g of the substance without negative consequences (but subject to sufficient fluid intake). By the way, in the 1990s, when creatine first appeared in the world of bodybuilding, some people took it even 25-30 g per day.

The safety of creatine is also supported by the fact that the amino acid is constantly contained in the bodies of humans and animals and in impressive quantities. The human body, for example, constantly contains from 100 to 115 g of creatine substance.

Today, most studies indicate that supplement use, even over long periods, is safe. In particular, scientists observed groups of people who took dietary supplements from 2 months to 5 years. The drug did not have a negative effect on the kidneys, liver and other organs.

However, there are still potential reasons for concern. When creatine is used in the body, a by-product is produced - creatinine. More precisely, it is the end product of creatine phosphate reactions. As a rule, creatinine is harmless and is excreted by the kidneys. But when the organ is not functioning properly, even a slight excess of creatinine can cause problems.

A blood test for creatinine is a marker indicating kidney health (increased levels in the blood are a sign of organ dysfunction). It is also important to know that the levels of creatine and creatinine in the body increase in parallel. Therefore, the use of dietary supplements is prohibited in case of renal failure, and in case of any alarming symptoms, it is important to do a creatinine test in time.

It is important for healthy people to know that creatine monohydrate belongs to the category of products with the so-called minimal risk of side effects.

But still, people with asthma and other chronic diseases should take this supplement with increased caution. is also included in the list of contraindications for taking the supplement. Well, the most important requirement for a sports supplement (as for all other products) is quality. A dietary supplement intended for long-term use must be of high quality, from a trusted manufacturer, without dangerous impurities.

Creatine and hydration

Maintaining a healthy fluid balance is one of the main canons of creatine use. How much water you should drink is an individual question, since the calculation is made based on body weight and the amount of creatine taken. But as a rule, at least 2-2.5 liters of clean water.

Under no circumstances should you start cutting while taking creatine, specifically accelerating clearance. Frequent urination causes dehydration of the body. By the way, against the background of dehydration, there is often a headache, nausea, and weakness. And this is a signal to exclude the diuretic drug from taking.

Creatine monohydrate is an affordable sports supplement known not only to professional bodybuilders. From the 1990s, when this amino acid was first used by athletes, to the present day, its popularity has only grown, including among very young bodybuilders. Or maybe creatine really is harmful to health, as some opponents of dietary supplements claim? Over the years of its popularity, this sports supplement has acquired many myths. Let's look at the most popular ones and find out what's behind them.

Myth 1. Harmful to the kidneys and liver

Scientific experiments have shown that even long-term use of creatine, as a rule, does not cause negative consequences, including liver or kidney disease. For some time, there was speculation that this supplement was a cause of kidney stones and kidney failure.

This myth probably arose as a result of confusion in the terms “creatine” and “creatinine”. The latter is used as a marker for diagnosing proper kidney function. But if the organ functions correctly, it cleanses the blood of harmful substances, including maintaining normal creatinine levels. An increase in this indicator is a signal of kidney dysfunction, which, however, is not believed to be associated with creatine intake. However, if the kidneys hurt (no matter what caused this), the drug is strictly prohibited.

Harmful effects on the liver have also not been proven.

Myth 2. Causes digestive disorders

The results of many observations indicate that this substance does not have a detrimental effect on the functioning of the digestive tract. Meanwhile, it’s rare, but there are exceptions. The body can sometimes react to too large doses of creatine taken simultaneously during the loading phase or on an empty stomach.

Myth 3. Causes dehydration and muscle cramps.

This is also a big misconception. On the contrary, creatine has the ability to retain moisture in the body, thereby promoting tissue hydration. Also, scientists could not find evidence that taking the supplement causes muscle cramps. Most often, muscle cramps occur as a side effect of not drinking enough fluids. But there is an easy way to avoid this: drink about 500 ml of water with each dose of amino acid.

Myth 4. Causes compartment syndrome

There is an assumption that creatine causes a condition in which the connective tissue puts a lot of pressure on the muscle and impairs blood flow to the muscles (and this is a direct path to tissue necrosis). This myth began in 2000, when doctors diagnosed a bodybuilder taking creatine with compartment syndrome. It is known that the same bodybuilder consumed 25 g of creatine daily for 5 years, which is 5 times the norm. However, defenders of creatine's good reputation suggest that the bodybuilder may have prepared the supplement incorrectly or used it in combination with other incompatible dietary supplements. At one time, scientists tried to reconstruct this case in the laboratory, but as a result they determined that even very large doses of creatine do not cause symptoms similar to those that were diagnosed in the bodybuilder.

Myth 5. Causes rhabdomyolysis

This assumption arose in the United States after a team of football players was diagnosed with severe destruction of skeletal muscle cells. However, creatine advocates say there is no evidence that creatine use caused the problem.

Myth 6. Leads to weight gain

In the first few days of taking creatine, weight actually increases, adding from 0.8 to 2.9% of initial body weight. But you need to understand that weight gain occurs due to the fluid that muscles accumulate in themselves, and the hated fat has nothing to do with it. In addition, such an effect occurs only at the initial stage of taking the supplement.

And one more note. Another substance, sodium, also has the ability to retain moisture in the body. But while excess sodium retains water in the form of edema, creatine is responsible for muscle definition and retains water only to the muscles (and only in the required portions).

Myth 7: Creatine is a hormonal supplement

Despite the fact that the effect of creatine is similar to that of steroids, it is not a hormonal drug. This is a common amino acid, the intake of which does not cause hormonal changes in the body.

And in order to close the topic of myths, it is important to say that this supplement:

• does not increase blood pressure;
• does not impair heart function;
• is not addictive;
• does not affect potency;
• does not cause infertility;
• is not a carcinogen.

Overdose and side effects

Despite the fact that most “horror stories” about creatine are just myths and it is not as dangerous as some people think, this supplement does have some contraindications. But it’s immediately worth noting that products containing creatine are not capable of causing side effects. The warnings apply only to sports nutrition. Here it is important to know how much to drink and when, so as not to harm yourself.

No matter how much advocates of this dietary supplement talk about its safety, it is very important to adhere to the correct dosage. Excessive use of the supplement (especially during the loading phase) can cause abdominal pain, nausea, and diarrhea. By the way, creatine in forms known as ethyl ester or crealkaline can also provoke side effects in the gastrointestinal tract, especially with. It can also harm people who have been diagnosed with stomach ulcers.

Abuse of the substance is dangerous for – it makes bone tissue fragile, which is especially dangerous for people who regularly lift heavy weights.

If there are no medical indications, the drug is prohibited for adolescents, during pregnancy, and people with kidney dysfunction. An overdose in children and adults can cause diarrhea, an allergic rash, and in adolescents - acne (as a result of a sharp increase in testosterone).

You can often hear the question: “At what age can you take creatine and what form of release is most useful for beginners?” The answer is simple: a growing organism must be formed without artificial “helpers”. Whether it’s worth taking creatine tablets or powder as an adult is a matter for everyone to decide for themselves. But before that, it is important to understand: what creatine is, what it is used for, how it works in the body, and most importantly, how to use it so as not to harm yourself.

Many people don’t even realize, but the beneficial properties of creatine are used not only in sports. This substance is also important in medicine. A pharmaceutical analogue of a well-known sports supplement is used to treat a variety of diseases. So, how and what does this amino acid affect, what body functions depend on it?

Treatment of arrhythmia is more effective when taking creatine. The same substance prevents myocardial infarction, has a beneficial effect on the heart after surgery, and also cleanses blood vessels from. For this reason, it is considered useful for older people: people over 50 years of age are advised to take this remedy to prevent cardiovascular diseases. Old age is often accompanied by muscle atrophy. Amino acids can also help get rid of this problem. The benefits of creatine for joints and ligaments have been confirmed, in particular it treats inflamed joints in men and women. In addition, it helps to strengthen, restore decreased (for example, during a cold), and has. Creatine is also useful for the brain - it prevents organ aging, strengthens memory, and improves cognitive abilities. By the way, brain cells contain high levels of natural phosphocreatine.

And one more interesting fact about creatine. This substance is used in cosmetics. Almost every good cream with a moisturizing and anti-aging effect contains not only collagen, but also creatine. Together they effectively fight wrinkles.

Creatine and diabetes

Creatine is not a substance prohibited for people with diabetes. However, there are some nuances that are important to pay attention to.

First, it is important to remember that there are two types of diabetes. In the first type, the pancreas completely loses the ability to produce insulin, in the second, it produces this substance in insufficient quantities or the cells ignore it. Exercise is one way to lower glucose levels (the sugar is converted into energy). Now let's think about creatine, which helps with the duration of your workouts. It would seem that for people who need to burn off excess glucose, this is an indispensable supplement. And partly this is true. Moreover, this amino acid is known to improve insulin secretion. And studies conducted on laboratory rats confirmed that creatine prevents hyperglycemia (a sharp and excessive increase in blood glucose). But type 2 diabetes is often accompanied by hypoglycemia (a sharp decrease in blood glucose levels). In this case, excessive exercise and high doses of creatine can be fatal.

Meanwhile, scientific experiments continue. And increasingly, researchers are saying that creatine could be a revolutionary treatment for diabetes. However, it is important for diabetics involved in strength training to take creatine only after consulting a doctor with regular blood sugar measurements.

The most common questions

Is a loading phase necessary?

Many people deny the need to observe the loading phase. Proponents of this theory advise taking 3 grams of creatine for 28 days. This program results in similar muscle creatine accumulation as the 6-day loading program.

How does stopping the supplement affect muscles?

Novice bodybuilders fear that not taking creatine supplements is “death” to the muscles and will lead to immediate loss of previously built muscle mass. More experienced people reassure: there is no reason for this. However, they agree that a few kilograms of weight will still be lost. But in this case, the lost weight is not a loss due to lean muscle mass, but the removal of moisture from the body. It should be recalled that one of the abilities of creatine is to retain fluid in muscle tissue. Hence the result: the lower the concentration of creatine in the body, the less moisture the tissues retain and the less their weight (removing 1 liter of fluid leads to a loss of approximately 1 kilogram of body weight).

Will it help you get rid of fat?

It is a well-known fact that creatine is beneficial for muscle mass. What about fat? Does this supplement affect lipid levels and is it beneficial for weight loss? Indirectly, yes. Creatine itself does not work in the body as a fat burner, but it can definitely reduce lipid reserves. To understand the essence of this process, it is important to understand some physiological nuances.

During exercise, the muscle warms up and burns fat around it. Thus, the more muscles involved in training and the larger their area, the more fat is burned. And if consuming creatine promotes muscle growth, then it becomes clear why this supplement is considered useful for weight loss. And of course, do not forget about the property of creatine to retain moisture in muscle tissue, which also speeds up metabolism and displaces fat cells.

Is it suitable for women?

Many people mistakenly assume that sports nutrition is only for men. Some of the supplements are indeed not suitable for girls. Hence the question: can women take creatine with the transport system, with nitrogen or other additives, and what does this supplement give to the fair sex?

All people who watch their figure and want to give their body definition can safely take amino acid supplements. Studies have confirmed that creatine accelerates muscle growth in women, but this figure is slightly lower compared to men. Experts attribute this to the smaller muscle area in the female body. And of course, you don’t have to wonder: is creatine dangerous for women?

If you follow all the rules and method of using the supplement, there will be no consequences. But you also need to understand that without training, relief will not appear.

How does it affect potency?

If you have real creatine in your diet, and not some kind of substitute, there is no reason to worry: your potency will definitely not suffer from this supplement. This is another myth that has not found its scientific confirmation. True, it is also a myth that good creatine can increase libido.

Which to choose?

In addition to the most famous and affordable creatine monohydrate, there are other, more advanced options for the sports supplement. But they usually cost more. Different types of creatine have their differences. So, what are the types of this sports supplement and what is the difference between them.

Monohydrate

This is the most popular amino acid option. As a rule, it is made in powder form. The body's needs for the substance are fully satisfied with a standard portion of 5 grams. It has an affordable price and no side effects.

Ethyl ether

It comes in powder form, capsules or tablets. Does not require additional consumption of carbohydrates. Suitable for program without download. One serving contains 2-3 g of active ingredient, so you will have to take it twice a day.

Tri-creatine malate

This is a version of the product that combines creatine monohydrate and. This formula facilitates easier dissolution of dietary supplements in liquid and effectively affects ATP. Usually produced in the form of a white powder without any foreign odors. Advantages include increased bioavailability and does not cause stomach upset.

Buffered Creatine

Also known as Kre-Alkalyn. This so-called “buffer” creatine lacks the ability to be converted into creatinine until it reaches skeletal muscle. Among the advantages: it does not cause swelling, bloating or discomfort in the stomach. Take 1-2 grams of this product in the morning and before training.

Micronized creatine

At first glance, this is an ordinary white creatine monohydrate powder. In fact, the powder particles are 20 times finer than regular powder. One serving (1 teaspoon) contains the required daily requirement of amino acids (5 g). Thanks to its micro-size, it is absorbed faster and mixes easier with foods. But it requires drinking at least 2 liters of water per day.

The popularity of this version of the supplement is a thing of the past. Bodybuilders switched to powder and capsules after scientists discovered that an aqueous solution of creatine was very unstable and quickly lost its beneficial properties.

Conjugated creatine

One of the newest forms of the supplement. This is a concentrated product that can be taken in so-called microdoses (a quarter of a teaspoon). The list of advantages of this form includes high bioavailability, absence of side effects, and slower consumption of the additive. Plus, this is the version of creatine that you can take before or after your workout.

How to check creatine authenticity

Many people are aware that the sports supplement market offers hundreds of creatine options from different manufacturers, including American, German, Polish, and Russian. Therefore, it is not surprising that many who have not yet decided which company’s product is better often have the question: “How to make the right choice?”

In fact, based solely on the product description, it is difficult to say how high quality it is. Information about what the additive consists of is a useful characteristic when it comes to an already proven company. In other cases, you will have to test the sports product yourself.

This is the first thing you should pay attention to. Expired creatine is hazardous to health.

Production

Availability of product information

Each product must be accompanied by instructions with detailed information: release form, dosage, what it consists of, how to use, when to take, how often and for how long. The instructions should also indicate how to dilute the supplement, what time is best to take it (before or after meals), and how to store it.

physical characteristics

True, this step can only be completed at home after purchase. A sports nutrition store or pharmacy is unlikely to allow you to study the solubility of the powder. And this, by the way, is a very important indicator.

First, it is important to take a close look at what the powder looks like. Proper creatine without additives should be pure white.

Secondly, before taking the powder, it will have to be dissolved. As a rule, a high-quality additive does not dissolve (or does not dissolve well) in cold water. Although products from different manufacturers may have their own characteristics. Just remember the micronized powder, which is easily combined even with food (liquid).

Efficiency

And this is the most subjective indicator. A quality supplement is one that has a good effect on muscles and gives the expected results. But everything is very individual: a drug that is useless for some may be ideal for others.

Con-cret

Promera Sport Con-Cret

This American product is pure creatine hydrochloride (HCl). Convenient microdosing allows you to take it depending on your body weight and workout intensity. The manufacturer assures that the product is suitable for men and women; use does not cause side effects (including bloating and swelling). Can be taken on an empty stomach, with food or with protein mixtures. Accelerates muscle recovery and growth, increases endurance. Presented in the form of capsules and powder (pleasant in taste and smell). More expensive than most other creatine powders.

Taurine, lipoic acid.

CreaCore

Concentrated Supplement: Each serving contains double the dose of creatine hydrochloride. An additional component (fenugreek extract) enhances the effect of the supplement and improves absorption. The manufacturer promises an increase in strength and muscle without additional addition of simple sugars to the diet. Does not cause bloating.

Platinum Creatine 100%

Pure micronized creatine monohydrate powder, no additional ingredients. Easily dissolves in liquid. One serving – 5 g. Accelerates recovery, improves athletic performance. Disadvantages: when mixed with water, it acquires an unpleasant taste, which, however, is not noticeable when diluted with juice. Manufacturer – USA.

Nano Vapor

The supplement is a combination of creatine and substances of the so-called pre-workout complex. Stimulates muscle growth, fat burning, increases testosterone levels, stimulates concentration. Presented in powder form, which is diluted in cold water. For maximum effect, take on an empty stomach.

Optimum Nutrition (ON)

Micronized Creatine Powder

The sports product produced in the USA is pure creatine monohydrate in powder form. Easily dissolves in liquid. One serving contains 5 g of creatine monohydrate. There are no additional components in the composition. Suitable for men and women.

Beast Sports Nutrition

Creature Powder

An innovative product that is one of the best in the world among manufacturers of sports supplements. It is a mixture of 5 different forms of creatine and is considered one of the best on the market. One serving contains 3 g of active ingredient.

Ultimate Nutrition

Crea/Max

A sports nutrition supplement developed by a biochemist and powerlifter. In addition to creatine monohydrate, it contains L-taurine and L-glutamine, which increase the effectiveness of the drug. It is made in the form of capsules, which the American manufacturer recommends drinking with grape juice.

Creatine Powder

This is pure creatine monohydrate without impurities or additional components. One serving corresponds to the classic 5 g of active ingredient. Dissolves well in liquid (water, juice). Suitable for the loading phase and maintenance of creatine levels.

Dymatize

Creatine Micronized

This is pure creatine monohydrate powder. Contains no impurities. A 5 g serving is easily diluted in liquid. A simple but effective formula promotes rapid recovery and improves training efficiency.

BSN

CellMass

This is the so-called esterified creatine. The supplement contains, in addition to many other components, creatine (in the form of creatine ethyl ether malate) and glutamine. Specially selected ingredients make this supplement ideal for bodybuilders. Suitable for muscle growth and... Makes muscles textured and firm. A serving of the supplement also includes potassium, sodium, phosphorus, calcium, glutamine, phosphates, maltodextrin, potassium citrate, calcium silicate,. Taken in the morning during the loading phase, it is suitable for maintaining creatine levels.

Nitrix

This sports supplement is a complex of substances that improve the results of strength training. This is a revolutionary product that accelerates the growth of muscle cells. In the supplement, creatine is presented in several forms in combination with valumizing and nutrients. It comes in the form of tablets that should be taken on an empty stomach. The dose is adjusted based on body weight.

Creatine DNA

A sports supplement from one of the leaders in the sports nutrition industry. One serving of the powdered product contains 5 g of creatine monohydrate without admixtures of other components, preservatives or sweeteners. Smooth texture allows it to easily dissolve in liquid. In combination with water it acquires a specific taste.

NO-Xplode

Premium sports nutrition kit. It is a combination of components known as a pre-workout complex. As part of the complex, the American manufacturer specifies the latest creatine matrix (provides maximum muscle volumization), nitric oxide (promotes blood supply to muscles), vitamins and a mineral complex, as well as arginine, histadine, citrulline and many other useful ingredients. The daily dose, depending on the phase of the training cycle, varies from 1 to 3 scoops of powder diluted in a glass of cold water.

SAN

Performance

The supplement is pure creatine. The manufacturer advises taking the powder product one teaspoon at a time in combination with fruit juice or water. Suitable for download. Strengthens muscles, promotes their growth, accelerates recovery.

CM2 Alpha

A supplement containing creatine with a modified molecular formula that is resistant to conversion to creatinine. The active ingredient is presented in a form known as creatine nitrate. In addition, the drug contains arginine, carnosine, and nitric oxide. The supplement is important for endurance. In addition to being an excellent component of sports nutrition for bodybuilders, fighters, boxers, it is suitable for short-distance running, as well as for swimmers.

Cubed

It is tricreatine malate, a form of creatine characterized by increased bioavailability and better solubility compared to the more common monohydrate. The supplement contains malic acid, which activates energy production. Suitable for all athletes, does not cause swelling.

Scitec Nutrition

Creaxin

This revolutionary development of an American company with production facilities in Hungary is a complex of 9 types of creatine and 2 types of insulin. It is made in the form of capsules, which are taken before eating carbohydrate foods. It is one of the highest quality sports nutrition products, the raw materials for which are supplied by Germany, Japan, and the USA.

Creatine Pure

The supplement is the most popular and best studied creatine monohydrate. Suitable for beginner athletes and professional bodybuilders. Activates the synthesis of muscle proteins, increases muscle mass and volume, and improves athletic performance. Also useful for overall health promotion.

CE-Extreme

It is creatine in the form of ethyl ester. Thanks to the unique formula, the body absorbs the substance more easily. Instead of the usual 5-gram dose, one serving of this supplement contains 2 g of active ingredient. Creatine from this manufacturer has the properties of fat-soluble substances, and this facilitates easy penetration of the component into muscle cells. Regular use does not cause swelling or bloating.

ALKALY-X

This is a sports nutrition supplement developed based on a patented dosage form. In addition to creatine monohydrate, the drug contains beta-alanine, arginine, ketoglutarate and citrulline malate. In addition to the traditional properties of creatine-containing drugs, this supplement has many other beneficial properties. In particular, arginine activates growth hormone and insulin production. In addition, the supplement helps restore glycogen reserves and removes toxins from the body.

MusclePharm (MP)

Creatine

This product is an innovative product - a mixture of 5 different types of creatines. The unique formula allows you to quickly recover, is useful for endurance and strength, and adds energy. The formula is designed to ensure faster absorption of the substance. One serving contains the daily requirement of 5 g.

Other creatine manufacturers

In addition to those listed above, the following companies also deserve the attention of consumers:

1. Universal Nutrition: Creatine Powder, Cell Pro, Creatine Capsules, Creatine Chews.
2. Weider: Pure Creatine, Creatine Monohydrate.
3. Power System: Power System Pure.
4. BioTech USA: pHX, Creatine Ethyl, Creatine Phosphate, CPX Phosphate Transport, Crea-Pump, Crea-Tor, Creatine Transport.
5. Gaspari Nutrition: SizeOn, Qualitine.
6. Maxler: Creatine.
7. Nutrex: Drive, Drive Black.
8. Olimp: Mega Caps 1250, Xplode Powder, Creatine monohydrte powder, Creatine monohydrte powder creapure.
9. Kre-Alkalyn:Creatine.
10. Wirud:Creatine Momohydrate.

Other popular creatine manufacturers include:

• R-line (Titan, Creatine Mass);
• 4UZE (Creatine Limo);
• VitaMAX (3000);
• ActivLab (Creatine Beta Alanine, Creatine Powder, Creatine Tabs);
• Arnold (Iron CRE3);
• Be First (Micronized Powder);
• Creapure (Creatine Monohydrate);
• GeneticLab (Creatine Powder);
• Ironman (Creatine Monohydrate);
• KFD (Premium Creatine);
• MHP (Creatine Monohydrate);
• Multipower (Power);
• PVL (Mutant Creakong);
• Ostrovit (Creatine+Taurine, Creatine Matrix);
• Power Pro (Creatine);
• PureProtein (Creatine);
• Pyruvate (Creatine);
• QNT (Creatine X3, Creatine);
• RPS (Creatine);
• SportLine (Creatine with transport system);
• Trec Nutrition (Creatine 100%);
• Twinlab (Creatine Fuel Stack, Creatine Fuel Loading Drink);
• VPLab (Creatine Capsules, Pure Creatine);
• Danabol (Creatine);
• Atlant (New formula 80%+, Ultra);
• Fortogen (Creatine).

This is the overview of the most popular supplements. It’s up to you to decide which is better from this list and which creatine to choose. The main thing is a positive result!

Creatine is believed to help bodybuilders achieve their desired results. But at the same time, you need to understand: not a single dietary supplement can replace proper nutrition and a healthy lifestyle. Creatine can make the path to your dream easier, but it will never become the main thing on this difficult path.

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Creatine in food Let's look at it a little lower, but for now let's figure out what creatine is and what role it plays in our body.

Creatine is a sports supplement that bodybuilders take to build muscle mass, increase endurance, and enhance muscle recovery after hard and intense workouts. Creatine has a good effect on the nervous and cardiac systems, strengthens tendons and joints, and also reduces cholesterol levels.

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With a proper, balanced diet, the human body receives 1 gram of creatine every day. We are most interested in creatine in food products. Animal products are the richest in creatine: milk, pork, fish, beef, etc. For example, 500 grams of raw beef contains about 2 grams. creatine It is also necessary to take into account that part of the creatine is lost due to heat treatment.

What foods contain more creatine?

Creatine in food (per 1 kg of fresh product):

Herring – 6.5-10 grams
Pork – 5 grams
Salmon – 4.5 grams
Beef - 4.5 grams
Tuna – 4 grams
Cod – 3 grams
Milk - 0.1 grams
Cranberry - 0.02 grams

Some part of creatine enters the body with food, and some is synthesized in the body. For an ordinary person, this creatine is usually enough for the body’s daily needs. This is not enough for bodybuilders, and they are forced to take pure creatine in the form of a sports supplement; it is quickly and easily absorbed into the blood and does not cause side effects. There is no need to try to cover the need for creatine by eating food - this usually leads to obesity.

Creatine is used not only in sports nutrition, but also in medicine. It lowers blood cholesterol levels and has a positive effect on the heart and vascular system and the body as a whole. The intake is also useful for chronic and acute inflammatory diseases. It is used for muscle disorders, prescribed to bedridden and elderly people in order to maintain muscle tone, as well as avoid muscle dystrophy.

Creatine is an organic compound that is directly involved in energy metabolism in muscle and nerve cells. Its existence in our body was discovered 160 years ago. Creatine is synthesized in the kidneys, liver and pancreas, then delivered to the muscles through the blood. But the muscles store it and use it as a source of energy. We need creatine during any physical activity, movement, and in general, existence.

Creatine is also called our body's energy store, or muscle fuel. It increases endurance and promotes greater performance. The more it is produced by our body, the more energy it releases. Why creatine is needed is best known to athletes. After all, it is for them that muscles play a particularly important role.

We get most of our creatine from food. And the more we get, the more energy our body will release. But, as nature intended, the approximate amount of creatine that is synthesized in the human body is 2 grams per day.

This is enough for normal life, but not enough to accomplish great feats. That is why creatine is used in the form of dietary supplements by people involved in sports, mainly in bodybuilding.

This is due to another function of creatine - it retains water and increases the volume of muscle cells. Due to this, the muscles look more attractive and respond better to training. Therefore, athletes use creatine to gain muscle mass. Another effect of creatine on our body is due to inhibition of the secretion of lactic acid. But it is precisely this that causes a burning sensation in the muscles when we do exercises for a long time or out of habit. Accordingly, creatine helps you recover faster after training and start exercising again.

Creatine is also considered a weight loss aid. This has been proven by research by American scientists. By increasing the effectiveness of training with the help of creatine, fat cells are burned faster and weight loss occurs.

Where is creatine found?

As already mentioned, we get creatine through food. But not with just anyone. There are foods that contain higher levels of creatine. This is important to know not only for athletes, but also for people leading an active lifestyle. We have determined what creatine is needed for. And it’s not just athletes who need it. Now a little about where it is kept. After all, to increase energy, it is better to use natural sources of creatine.

The largest amount of creatine is contained in products of animal origin: fish, meat, dairy products. For example, to get 2 grams of creatine, you need to eat half a kilo of beef, or 400 grams of pork, or 600 grams of cod, or 200 grams of herring at once. Of course, with a combination of products, creatine is absorbed better. But now it becomes clear why men who are actively involved in the gym lean so heavily on meat. But to replenish your creatine supply during vigorous workouts, you just need to overeat. Therefore, creatine is most often used as a supplement in its pure form. For those who do not want to build muscle, this form of taking creatine is of no use.

Of course, many of us lead a sedentary lifestyle. Therefore, the body does not require a large amount of energy and, accordingly, there is no such need for creatine. After all, the effect of creatine occurs in conjunction with physical activity.

Although many people associate creatine with the male half, its consumption is also not meaningless for women. Scientific studies have shown that the effect of creatine on the body of men is somewhat more noticeable than its effect on the female body. This is due. But we already know that creatine helps maintain muscle tone and also, during weight loss, maintains normal muscle mass. And this is important. After all, when we lose weight, not only fat tissue suffers, but also muscle tissue.

But when using creatine to shape your figure, it is worth remembering that even for athletes with active physical activity, there is an excess. And doctors recommend supplying your body with additional creatine only in case of active physical training.

Most athletes in the modern world take various sports supplements and sports nutrition to achieve the best results. One such product is creatine. It is necessary for increasing endurance, muscle mass and rapid recovery of the body after training.

But it is worth noting that creatine can be obtained by taking sports supplements and eating foods rich in creatine. In addition, creatine is produced independently in our body with the help of the liver and pancreas by breaking down glycine, arginine and methionine. The daily diet contains about 1 gram of creatine, but this amount is not enough for athletes. Creatine-rich foods should be an integral part of any athlete's diet. But you should not try to increase your creatine intake through food intake - this can lead to obesity. If you don’t know where creatine is found, we recommend that you read our article.

Of course, the best way for athletes to supplement their body with creatine is to buy it in its pure form. It is sold in specialized sports nutrition stores in the form of powder or capsules.

So, what does creatine contain? When it comes to food, the most creatine is found in animal products. There is a lot of creatine in foods such as fish of all types, pork, beef, and milk. 1 kg of cod contains 3 grams of creatine, tuna - 4 grams, pork meat - 5 grams of creatine, herring - up to 10 grams, salmon and beef - 4.5 grams, flounder contains slightly less creatine - 2 grams per 1 kg.

Foods rich in creatine also include vegetables and fruits. However, the amount of creatine in these foods is minimal. 1 kg of cranberries contains only 0.02 grams of creatine. Foods rich in creatine also include dairy products. A liter of cow's milk contains about 0.1 grams of creatine.

500 grams of fresh and raw beef contains approximately 2 grams of creatine. But it is worth noting that when beef is cooked, some of the creatine is lost.

Taking large amounts of products containing creatine can lead to obesity and excessive stress on the internal organs, for example, deterioration of the stomach. This is why it is wrong for athletes to get creatine only from food. It is more effective to use dietary supplements with creatine.

Knowing where creatine is found will be useful for those who monitor their health and want to increase muscle mass in their body. Creatine is especially useful and necessary for people involved in sports that involve short-term and intense exercise. For example, running or gymnastics. Creatine-rich foods are recommended for people to consume to treat muscle atrophy.

Our body needs products rich in creatine in case of chronic heart failure, to reduce cholesterol in the blood, and improve heart function. In addition, knowing which foods contain creatine can provide additional assistance to the body in the treatment of various muscle disorders, as well as acute and chronic inflammation.

Products containing creatine: table.

We present to you a table of creatine content in foods. This way you can clearly see the list of products containing creatine. The calculation in the table is per 1000 grams of product.

Now you know which foods contain creatine. This will help you make your diet more varied, nutritious and healthier. But we draw your attention to the fact that to get enough creatine from food, you need to eat a fairly large amount of food. That is why the best way for athletes to replenish their creatine supply is to use sports nutrition.

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It is a nitrogen amine, the content of which in the daily diet is approximately 1 gram. Foods such as meat and fish are rich in creatine. In addition, this substance is produced by the liver, kidneys and pancreas by breaking down and methionine.

Below we present you a table showing foods rich in creatine.

Looking at this table, we can conclude that to get enough creatine from food, you need to eat a fairly large amount of food. In addition, due to the heat treatment of these products, the creatine content in them also decreases.

Now you can conclude for yourself that in order to get enough creatine from food, you need to consume a very large amount of food. In addition, we must take into account that when food is cooked, a significant part of creatine will be destroyed.

It is clear that the sedentary lifestyle of people for centuries has adapted the body to creatine deficiency. That is why, when an athlete is just starting to visit the gym, physical activity seems serious, and the recovery process takes a lot of time. But over time, when the training experience becomes solid, and creatine is supplied additionally in the form of supplements, there will be problems with load and recovery. Despite the fact that the human body is accustomed to a chronic lack of creatine, taking large doses of it does not lead to metabolic disorders, but puts the body into an early functioning mode, returning it to more favorable conditions.

Very often you can hear talk about how instead of sports nutrition you can simply increase your food intake. However, this is a misconception. An attempt to increase the consumption of staple foods will lead to the development of obesity and overload of the organs and systems responsible for the breakdown and absorption of other food components. For example, excessive consumption of meat will not only not bring any results, but will also be harmful to health, since the body is simply not able to safely process such an amount of meat.