The effects of creatine

Creatine is a dietary supplement used by many athletes. But what are its effects and why is it important in sports nutrition? In this article, Nutrimuscle explains the effects of creatine in detail.

What is creatine?

Creatine is a non-essential amino acid derivative, present in the body and certain foods, especially meat. Long considered a doping product, creatine had a bad reputation until the 2000s. Today, it is no longer on the list of banned products for athletes, and everyone can benefit from its effects.

What are the effects of creatine?

Increased energy and muscle mass

Once stored in the muscles, creatine produces energy. As an ATP precursor, creatine is essential during short, intense efforts that require a lot of energy. With creatine, an athlete's muscle power increases by about 4%.

Creatine increases muscle mass. Indeed, it stimulates protein synthesis and boosts the natural secretion of anabolic hormones. In addition, it multiplies the number of stem cells present in the muscles.

Scientific studies show that after a 12-week course of creatine, muscle hypertrophy is three times greater, and strength gain is 40% higher than with a placebo. On average, it leads to a muscle gain of 4.3 kg.

Impact on cognitive performance (concentration & learning)

In the context of exams or brain development, creatine optimizes concentration and learning. In children with learning difficulties, there is a clear improvement in memory and better language development. For students, creatine can be ideal before exams. By using it over several weeks, cerebral creatine increases by about 10%, leading to improved intellectual performance.

Creatine also has a protective effect on the brain. It activates protective genes in the nervous system, increases energy reserves, and slows down the onset of fatigue. It is therefore useful at any age, including for older people to protect them from cerebral degeneration.

Age-related diseases (Parkinson's, Huntington's, Alzheimer's) and the risk of stroke are less likely to occur with creatine. It eliminates neurotoxic substances (glutamate, homocysteine, cholesterol, free radicals), which are responsible for the onset of degenerative diseases.

Protection of the body and strengthening of the immune system

Creatine protects against many diseases including myopathies, neurodegenerative diseases, cancers, type 2 diabetes, and rheumatic diseases.

Moreover, it has an antioxidant effect on the body. Heavy metals that circulate freely in the body without protective molecules have an oxidizing effect on cells. Creatine envelops iron molecules by increasing uric acid production. The oxidizing effect due to physical activity is reduced by 30%.

Creatine has shown its effectiveness in several treatments for congestive heart failure. These include gyriform atrophy, insulin insensitivity, proliferation of cancer cells, and cholesterol.

Its action on the brain also protects it from neurotoxicity, depression, and bipolar disorders. It also helps fight stress.

Improved muscle recovery

Supplementing with creatine helps to improve and accelerate muscle recovery. Indeed, creatine minimizes muscle catabolism and promotes muscle glycogen storage. In addition, it protects cells from free radicals thanks to its antioxidant action. It therefore contributes to muscle recovery and muscle building.

Are there any harmful effects?

It is important to remember that creatine is not a doping product because the body naturally produces it. However, there are beliefs about this amino acid derivative and that it would have side effects. Among these beliefs are that it would cause hair loss, that it would not be consumable with caffeine, or that it would promote kidney problems.

Creatine facilitates water retention, which allows for muscle mass building. However, it is not responsible for dehydration and there is currently no clinical case founded on this idea. In general, athletes should drink more water due to protein intake.

If the dosage is adhered to, there is no risk of side effects. In case of excessive use of creatine, digestive problems or even more severe stomach pain may be experienced. In case of doubt, always consult a doctor.

Read also our article for more information on when to take creatine to optimize your performance.