Is there any harm from creatine? What are the pros and cons of taking it?

Noticeable pumping, rapid recovery of the body, the extreme concentration of Apollo, the strength of Hercules and the endurance of Zeus - what else do novice bodybuilders dream of? Creatine is one of the most studied supplements in the world of bodybuilding with a high evidence base and positive reviews. In short, creatine is pure energy. Sports nutrition manufacturers offer a number of creatines to achieve the listed mega-goals. All that remains is to figure out whose product brand to assign a responsible mission to... Read more about the best creatines in this rating.

What is creatine, its role and properties

Creatine is a nitrogen-containing acid involved in energy metabolism and is produced in the body from three amino acids - arginine, glycine and methionine. You can also get creatine from food, meat and fish, or as a separate supplement.

In the cells of muscle and nerve tissues, creatine combines with phosphorus, resulting in a molecule of creatine phosphate, or phosphocreatine. Its biological role, during the reaction with ADP (adenosine diphosphate), is to maintain a constant concentration of ATP (adenosine triphosphate) in cells, a universal source of energy for all biochemical processes. At the same time, creatine phosphate has a higher energy potential compared to ATP, although it is a “mediator” in energy metabolism processes.

During the period of muscle rest, the concentration of phosphocreatine exceeds the concentration of ATP several times. During the period of muscle activity, ATP, obtained using creatine phosphate reserves, is used as a source of energy to perform muscle work. After completing the work in the muscles, a period of rest (rest) begins again, during which ATP is synthesized from glucose in the process of glycolysis, as a result of which the concentration of creatine phosphate is restored.

According to its physical properties, creatine is a colorless powder, poorly soluble in water at room temperature, when mixed with which it precipitates, but completely soluble in hot water or in the presence of an acid, such as ascorbic acid (vitamin C).

Benefit

• reduces the level of “bad” cholesterol;
• promotes rapid recovery of muscle tissue after intense growth and intense physical activity;
• helps with atrophic changes and weakness of the muscle corset;
• has an anti-inflammatory effect;
• helps build muscle mass;
• improves brain activity;
• restores hair.

Despite the many beneficial properties, you should not abuse the supplement.

The effect of taking creatine

When gaining muscle mass

First of all, creatine as a supplement is interesting because, being an ergogenic, it can help increase strength indicators, and this is just relevant for the field of bodybuilding and powerlifting.

By increasing the concentration of creatine phosphate in skeletal muscle cells with the help of a supplement, the amount of ATP molecules synthesized can be increased, which means that more energy can be obtained for the work performed by the muscles. And if there is an additional energy resource, then the muscles will be able to do more work, for example, raise/lower the barbell in one approach not 6, but 10 times, or do another approach 6 times in addition to the usual training program. By placing more stress on the muscles, the athlete will create a stronger hormonal response from the body, which will then lead to the production of more testosterone and growth hormone, necessary for the synthesis of new muscle cells. Thus, creatine is used to increase strength, which ultimately helps to increase muscle mass.

When losing weight

It is this effect of creatine, an increase in strength, that can also be interesting when losing weight. If you lose weight by simply reducing your caloric intake, your body weight will eventually decrease due to the loss of both fat mass and muscle mass. As a result, you can get the effect of a “skinny fat man” - there is no excess weight, but there are also no athletic proportions that would transform the figure. That is why exercise is recommended when losing weight. With the help of sports, you can not only lose weight faster (by increasing the energy deficit created by reducing calorie intake), but also get a beautiful, toned figure.

The principle of how creatine works when losing weight is the same as when gaining weight, only the calorie content of the diet differs - when gaining weight, you need to create a surplus (excess) of energy for weight gain, when losing weight, you need a deficit (lack) of energy to reduce body weight.

In conditions of energy deficiency, the body uses its own muscles as a source of amino acids. By using creatine during such periods, you can, if not gain, then at least maintain the existing muscle mass. Plus, muscles require a large amount of energy for all biochemical processes to occur, and this, in turn, will create an even greater energy deficit, which will also speed up the weight loss process.

When working on terrain

In addition to the mentioned effects, creatine will also be interesting when working on drawing muscle relief or simply to maintain shape, when the caloric content of the diet is kept at the level of “how much you eat, so much you spend.” The fact is that creatine (its monohydrate form) tends to retain water in cells (hydration). Because of this, a visual effect of fullness of the muscle is created, as if it is becoming more pumped up, dense and rounded. Fluid retention can be a disadvantage only for those who are preparing to perform on stage and must be as “dry” as possible, that is, have not only a low percentage of fat, but also be as “dehydrated” as possible. After you stop taking creatine, water leaves your muscles.

This supplement is not just for men. Women will also find the effects of creatine useful and interesting, taking it will not lead to a rapid increase in muscle mass and looking “like a man” due to the low level of testosterone in women compared to men, but will help them get their dream figure.

False side effects

Creatine does not affect the genitourinary system. It also does not have the following side effects attributed to it:

• does not increase intravenous pressure;
• does not have a carcinogenic effect;
• does not put unbearable stress on the heart;
• does not cause addiction.

The gained muscle mass is retained by 70-80%. The remaining percentage is excreted with excess fluid.

Types and forms of creatine

Creatine is available in different forms: powder (the most common option), tablets and capsules. Each type of supplement has its pros and cons. Powdered creatine is the most profitable option financially, but it is not always convenient to take with you, and you will also need a shaker and time to prepare the drink. Taking the supplement in tablets or capsules is much easier and more convenient, although such options are more expensive.

There are more than 10 variants of creatine forms on the sports nutrition market: citrate, phosphate, malate, ethyl ester, alkalized, etc. But the most famous, working and profitable form is the monohydrate. It is this form of creatine that is the main one for many sports nutrition manufacturers.

Why do you need creatine?

This substance ensures the vital activity of body cells. The component improves endurance and allows you to gradually increase the load, reaching the desired limit. The amino acid tones and prevents fatigue, which is especially important for those who want to improve their body.

Without the use of various stimulants, the human body independently produces no more than 2 g of creatine per day. The component is difficult to obtain through food, so it is advisable to additionally take this substance in the form of a supplement.

Athletes are recommended to use it immediately after completing a workout to compensate for wasted energy reserves. It is acceptable to combine this product with a gainer, but the amino acid is well absorbed even without carbohydrate support.

Creatine: norm for men by age table

When selecting the optimal amount of amino acid, it is not the age, but the weight of the man that matters. The table reflects the main dosages of creatine, taking into account a man’s weight.

If a man is just starting to play sports, his muscles can absorb no more than 3.5 g of the supplement per day (with a weight of 70 kg), at a rate of 50 mg/kg. Excess substance is eliminated due to the activity of the kidneys during urination. Therefore, if an athlete’s body weight is 120 kg, it is not advisable for him to take more than 5 g of the supplement.

During sports training, the optimal dosage is 25 g/day, dividing this volume into 5 doses (under the control of general well-being).

If the dosage is chosen correctly, the primary result can be assessed after 1 week of using the product.

Gainer, protein, creatine: expert on the effect of sports nutrition on human health

What types of sports supplements are there, is there any harm from them, who can and who can’t use them

The fashion for a healthy lifestyle has been developing all over the world for many years. People visit gyms, play football, jog, ski and simply do exercises at home. Among those involved, there are many who use or have at least once tried sports nutrition. The topic of the benefits of additional sports supplements in our time, it would seem, has already been sufficiently studied, but there are those who are skeptical about products that help improve well-being, training results and metabolism.

Daria Lobanova, a personal trainer at the Hardcore gym chain, spoke in an interview with TOLK about what kind of sports nutrition exists, what the demand is for it and how people feel about it.

Gainer, protein, creatine: expert on the effect of sports nutrition on human health

– How do people feel about sports nutrition now?

“People are more aware now.” They are interested themselves. In addition, fashion for sports and a healthy lifestyle has some impact on public interest in this topic. In sports nutrition stores you can meet people of different ages. These could also be pensioners who realized that some of the assortment that is presented in pharmacies is also duplicated in sports nutrition stores. For example, vitamins and multivitamin complexes, which are more concentrated than pharmaceutical ones, or the same fish oil, which is good for the skin, immunity and general condition. Some come for sports nutrition on the advice of their doctor.

– Does it happen that, having heard about sports nutrition, your interlocutor begins to talk about the dangers of taking supplements for health?

– Sports nutrition is often confused with any pharmaceutical drugs of limited access, which are available only by prescription or are generally prohibited for sale in Russia. Sports nutrition is a biological supplement that cannot cause any harm to the body, otherwise it would not be possible to buy it without a prescription.

– Are there age restrictions on taking sports supplements?

– In childhood, sports nutrition makes no sense. A young organism is able to independently provide itself with all resources - it is a self-organizing system that does not require additional nutritional supplements. Sports nutrition makes sense in adulthood. For people of a reasonable age, there are many options among vitamin complexes and other supplements that will help maintain metabolism and general physical condition in the right conditions and recover faster from any stress.

In principle, it is not too late for everyone who is not too late to engage in physical activity.

– What is the most unusual or inappropriate question you have been asked about sports nutrition?

– Probably the most interesting question was asked by one young man - how many kilograms of muscle mass would he gain from one can of gainer. It was quite simple for me to answer this question - when taking sports nutrition, a person must understand that it must fit into the total number of calories taken per day. If he wants to gain weight, he must consume more calories than he spends per day on movement, training and other activities.

– What are the most popular sports supplements?

– The most popular among nutritional supplements – both for ordinary and professional athletes and people who periodically engage in fitness – are protein and gainer.

• Protein is a protein that is obtained in the laboratory from whey. This is the most purified form of protein that an athlete consumes as a snack, replacing any of the meals, or after training as a protein that is more easily absorbed by the body if consumed in the form of a protein shake or a special bar. Thus, we understand that protein is a regular food that is designed to provide a serving of protein. Eating protein after a workout is beneficial because the body spends less energy absorbing protein and recovers faster.
• In second place in popularity is the gainer. This is a topical product for thin people who find it very difficult to gain muscle mass. Such people need a large amount of calories. To get the required supply of calories for each day, you need to eat a lot, but this puts a strain on the gastrointestinal tract. A gainer, which is a mixture of proteins and carbohydrates, will help you avoid this. Overall, this product is safe, but should be used with caution. Side effects from use are not terrible, but they do exist and depend either on individual intolerance to individual components, or on certain stomach diseases. Therefore, it is better to discuss the issue of proper use of gainers and other nutritional supplements with a qualified trainer.
• The third most popular among the population is BCAA - a sports supplement consisting of three essential amino acids: leucine, isoleucine and valine. It is believed that they can reproduce other essential amino acids in the body, speed up metabolism, normalize blood sugar levels and nourish muscles during exercise. The body receives ready-made amino acids and does not spend additional energy on their production, thus, recovery after physical activity is much faster and more efficient. BCAAs come in the form of tablets, powders, and drinks in a variety of flavors. Amino acids are not recommended for people with kidney disease and urinary system, as well as for those who cannot tolerate the components included in amino acid complexes.
• For people who engage in cyclic sports, such as athletics, skiing, swimming or CrossFit, an isotonic drink is the best option. Those who participate in these sports tend to sweat profusely and lose a lot of water during exercise. Isotonic, which is a mixture of salts and carbohydrates, replenishes lost energy and restores water-salt balance.
• Arginine is a single amino acid that is used more often by men. This supplement serves to increase “pumping” (visual increase in muscles during training when blood flows into them - editor's note). The use of arginine increases the walls of blood vessels, allowing the muscles to be filled with more blood, which subsequently accelerates their growth. Arginine also stimulates the release of growth hormone (if consumed at night), which, in turn, affects the rejuvenation of the entire body and reduces the amount of subcutaneous fat.
• Creatine phosphate or, as they used to call it, creatine. This is a substance that is found in a person’s muscle cell and provides its energy resource, but it is enough for just a few seconds of strength work, which is why many exercisers take creatine. Taking creatine helps develop muscle endurance and strength, and it also provides a faster metabolism.

– Why do many people who are not involved in sports often say that sports nutrition is harmful?

– Ignorance gives rise to speculation. Most often, people, without delving into the issue, confuse sports nutrition with anabolic steroids prohibited by law, which actually pose health risks.

– What results can you expect from taking sports supplements?

– You shouldn’t expect any stunning breakthroughs in training results. You won’t be able to gain 15 kg of lean muscle mass, lose 20 kg, or lift 200 kg in a month. Of course, there will be progress in physical performance with the use of sports nutrition, but only under the condition of systematic training and a properly thought-out diet.

The editors of TOLK believe that everyone should determine the need for additional nutrition for themselves, based on their goals and objectives. The issue of the dangers of food additives can be determined by the famous saying of the Swiss physician and alchemist Paracelsus, who said that everything is poison, everything is medicine; both are determined by the dose.

Creatine: why men need it

Creatine is involved in protein synthesis and also has a beneficial effect on the condition of the urogenital tract. The substance activates the function of the prostate gland, and it better performs its physiological abilities. The component increases testosterone levels, the content of which determines libido, the likelihood of an erection, and the ability to control ejaculation. The metabolite prevents premature loss of sexual ability and reduces the risk of developing adenoma.