"Supplements"—are they just mere additions to your diet? No! They are the secret weapons to amplify your body’s potential! Supplements can be divided into two main categories: nutritional supplements and ergogenic aids. Nutritional supplements, like proteins and vitamins, bring your physical condition from 80% to near 100%. But ergogenic aids? They elevate your 100% to an astonishing 120%! And the king of ergogenic aids is none other than Creatine!
What is Creatine?
Creatine is a nitrogenous compound naturally synthesized in the body from amino acids (glycine, methionine, arginine). It’s found in meat and fish, but most of the creatine in the body resides in the muscles. While ATP, the energy currency of the body, is produced through glycolysis and the electron transport chain using carbohydrates and fats, there is another pathway: the ATP-CP system. This pathway fuels short bursts of high-intensity activity, using creatine phosphate (CP) to rapidly regenerate ATP. Creatine phosphate is formed from creatine and phosphate, the latter of which is plentiful and easily produced in the body. By supplementing with creatine, you can increase the levels of creatine phosphate in your muscles, giving you explosive power! MUDA MUDA MUDA MUDA MUDA MUDA MUDA!
The Power of Creatine
Muscle Growth: Creatine draws water into muscle cells, causing them to swell. This swelling triggers muscle growth, initially through water retention, but ultimately through actual muscle mass increase. At the genetic level, creatine enhances the expression of transcription factors and promotes the phosphorylation of 4E-BP1, boosting muscle protein synthesis and hypertrophy. Creatine also increases satellite cells—young cells that have the potential to become muscle cells. These cells fuse with muscle fibers during training, transforming into mature muscle cells. Moreover, creatine lowers levels of myostatin, a substance that inhibits muscle growth.
Harder Training: With efficient ATP synthesis, your training intensity can skyrocket! Imagine lifting a weight six times, but after starting creatine, you can lift it eight times! Not only repetitions, but power increases too—lifting 100kg before, now 105kg! Faster ATP synthesis also means quicker recovery during workouts, allowing for shorter intervals and more effective training sessions.
Brain Function Improvement: Creatine isn't just for muscles; it’s present in the brain too, protecting neurons from toxic substances. It's expected to protect and improve brain function in patients with Alzheimer’s, Parkinson’s, and stroke.
Reducing Inflammation: Creatine can reduce muscle inflammation and alleviate asthma symptoms by suppressing airway inflammation. This anti-inflammatory effect helps not only in recovery from injuries but also in quicker recovery from training sessions. Additionally, creatine shows potential health benefits like improving cholesterol levels and eliminating water-soluble reactive oxygen species. Especially after 30, the ability to produce ATP from creatine declines, making creatine supplementation beneficial for older adults.
How to Take Creatine
Timing: Creatine should be taken when insulin sensitivity is high, such as during or right after a workout. Adding it to a workout drink or taking it with protein and carbohydrates post-workout is recommended.
Dosage: For the average person, taking 3g of creatine daily for 28 days can maximize creatine levels. For intense training, 5g to 8g per day may be better. Spread the intake throughout the day—1-2g after each meal, 1-2g during workouts, and 1-2g post-workout with protein.
Absorption: Creatine is better absorbed when dissolved in plenty of water. Since creatine draws water into muscle cells, reducing extracellular water, staying hydrated is crucial to prevent muscle strains. Creatine also increases calcium ion concentration in muscle cells, enhancing contraction power. However, an imbalance with magnesium can cause muscle relaxation issues, leading to strains. Ensure adequate magnesium intake alongside creatine and plenty of water.
Creatine—unleash your ultimate power! ROAD ROLLER DA!