Creatine – the most popular performance enhancing supplement on the market
Creatine is naturally present in our body. It is one of the substances that contribute to energy production. Found in salmon, red meat, seafood, milk and eggs. Creatine monohydrate is one of the most popular dietary supplements as it effectively helps improve muscle performance.
Creatine monohydrate consists of glycine, arginine and methionine, three amino acids produced by our body, particularly the liver, pancreas and kidneys. Creatine is found in the nerve cells of organisms and muscles. It helps transport adenosine triphosphate, one of the most important sources of energy in our body.
Creatine is produced in the kidneys, liver and pancreas and, to a lesser extent, in the brain. The synthesis occurs from the amino acids glycine, arginine and methionine. The creatine stores throughout the body include creatine and phosphocreatine (PCr). The main storage location for creatine is skeletal muscle. This corresponds to up to 90% of the total amount in the body. You can increase body reserves by consuming foods high in creatine (meat and fish) or dietary supplements.
Creatine + ATP <-------->Phosphocreatine (PCr) + ADP
PCr is an important energy source for high-intensity, short-duration muscle contractions. Creatine is essential for recovery. Therefore, taking creatine also benefits endurance athletes - more cell energy means better endurance. Creatine improves sprint performance (more strength) and endurance with reduced lactate levels at the same relative workload and lower oxygen costs.
Positive effects of consuming creatine
Creatine is one of the best supplements for increasing strength and performance. Taking creatine regularly increases the amount of creatine phosphate in your body, which contributes to increased muscle performance. Creatine supplementation helps reduce exercise-induced muscle fatigue, thereby optimizing muscle recovery and increasing strength and performance during high-intensity efforts.
The use of creatine prevents the loss of muscle mass, which can have a very negative impact on strength and performance. Creatine contributes to increasing strength and performance, acts as a pH regulator and helps eliminate metabolic disorders.
Creatinine and endurance sports
At first it was thought to be a sports supplement intended exclusively for the fitness industry. It should be emphasized that creatine monohydrate is one of the most researched dietary supplements in the world. We rank it among the top 3 dietary supplements. The use of creatine is particularly recommended for the following sports:
- Road cycling, CX mountain biking, track cycling, BMX, downhill, etc.
- Team sports: football, basketball, handball, rugby, etc.
- Sports with a racket: tennis, table tennis, etc.
