Creatine

In vertebrates, creatine is a nitrogenous organic acid that happens naturally. Its primary function is to speed up the recycling of adenosine triphosphate (ATP), the cell's primary source of energy, by adding a phosphate group to ADP and creating ATP. When there is a high demand for energy, such as during muscle contraction, this process takes place in the mitochondria.About 95% of the creatine pool in skeletal muscles is present as phosphocreatine (PCr). In a reaction mediated by creatine kinase (CK), PCr quickly reforms back into PCr after donating its phosphate group to ADP to create ATP. The free creatine (Cr) form is where the remaining creatine pool is located. The SLC6A8 transporter is responsible for mediating creatine uptake into muscle cells.
Overview
Uses
Side Effects
Medication
Ingredients
Supplements
Pharmacokinetics

What is Creatine?

Creatine levels in muscles are typically 0.3 mmol/kg in healthy people, but they can rise to 16–20 mmol/kg with dietary supplementation.

On muscle tissue, creatine has a number of anabolic effects, including:

- Enhanced synthesis of proteins

- Inducing the release of growth hormone

- Improved post-exercise recovery

- Increased strength and muscle mass

The following are possible negative effects of creatine supplementation:

- Digestive discomfort (cramps, diarrhea, etc.)

- Muscular pain

Gaining weight

- Kidney damage (when used for a long time at high doses)

- The suppression of testosterone (when used for a long time at high doses).

Creatine monohydrate is the most widely used type of creatine supplement and is simple to consume. Although taking supplements containing creatine is generally safe, it is crucial to speak with a doctor before beginning any supplement regimen.

Before beginning any supplement regimen, it is crucial to speak with a healthcare professional because the long-term effects of creatine supplementation have not been thoroughly researched.

Pharmacokinetics

Within 24 hours of oral supplementation, 98% of the creatine is already present in muscle cells due to the quick uptake of creatine by these cells. Creatine levels in the muscle reach their maximum 2-3 hours after loading, begin to decline over the following 3-5 hours, and finally return to baseline levels after 5-7 hours. After loading, muscle creatine levels stay elevated for 24 to 48 hours, but they quickly return to normal within two weeks.

At rest, 40% of the creatine pool is in the form of free creatine, and the remaining 60% is in the form of PCr. During exercise, PCr is used to replenish the PCr pool while Cr is used to regenerate ATP.

Muscle creatine levels increase for 24 to 48 hours after supplementation, but they quickly return to normal within two weeks.

Dosage and Administration

Creatine should be taken in doses of 3-5 grams per day, with or without food. The best results come from maintaining a regular daily intake. To prevent tolerance and reduce side effects, creatine should be cycled (taken for 5-7 days, then 2-4 weeks off).

It is advised to start with the lowest dose possible if you are new to supplementation and increase as tolerated. For best results, take creatine for at least 8 weeks.

Is Creatine bad for you?

Creatine is not harmful to your health. As a naturally occurring substance, creatine is safe to take as a supplement. However, there are potential side effects that can happen, just like with any supplement. With continued use, these side effects are usually minor and disappear on their own. GI distress, muscle cramps, and weight gain are the most typical adverse effects of creatine supplementation. It is crucial to seek medical advice if you experience any serious or lingering side effects. Since there have not been any long-term studies on the safety of creatine supplementation, it is crucial to speak with a healthcare provider before beginning any supplementation program.

Research

Numerous studies have demonstrated the safety and efficacy of creatine in a range of populations.

Athletes

Supplementing with creatine has been shown to increase muscle mass and exercise performance in athletes.

In one study, rugby players who took creatine supplements for 8 weeks saw an average increase of 5 kg in their bench press 1RM and 10 kg in their squat 1RM.

Another study found that taking creatine supplements increased middle-distance runners' sprint performance by 2.9% and sprinters' performance by 3.3%.

Elderly

Elderly exercise performance has also been shown to be enhanced by creatine supplementation. In one study, elderly women who took creatine supplements for 8 weeks saw an average 14 kg increase in their leg press 1RM and a 5 kg increase in their bench press 1RM. According to a different study, elderly men who took creatine supplements for 12 weeks saw an average 17kg increase in their leg press 1RM and a 9kg increase in their bench press 1RM.

Elderly people's cognitive function has also been shown to improve with creatine supplementation. In one study, elderly women who took creatine supplements for 8 weeks performed better on various cognitive tests. Another study found that elderly men who took creatine supplements for 12 weeks performed better on a range of cognitive tests, including measures of verbal fluency, working memory, and executive function.


Wholesome Adults

Exercise performance in healthy adults has also been shown to be enhanced by creatine supplementation. In one study, healthy adults who took creatine supplements for five days saw an average increase of 4 kg in bench press 1RM and 7 kg in squat 1RM. According to a different study, healthy adults who took creatine supplements for six weeks saw an average 9kg increase in their 1RM for the leg press.

Creatine supplementation has been shown to increase muscle mass in healthy adults in addition to its effects on exercise performance. In one study, healthy men who took creatine supplements for 8 weeks saw an average 2.2kg increase in lean body mass. According to a different study, healthy men who took creatine supplements for 12 weeks on average gained 3.4 kg more lean body mass.

In healthy adults, creatine supplementation has also been shown to enhance cognitive function. In one study, healthy young adults who took creatine supplements for 5 days performed better on various cognitive tests. Another study found that healthy young adults who took creatine supplements for six weeks performed better on a range of cognitive tests, including measures of working memory and executive function.