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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 found in the body and some food products, including meat. Long considered a doping product, creatine had a bad reputation until the 2000s. Today, it is no longer on the list of products prohibited 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 . Indeed, as a precursor of ATP, creatine is essential during short and intense efforts, which require a lot of energy. With creatine, the athlete's muscular power increases by approximately 4%.
Creatine increases muscle mass. In fact, 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 creatine cure, muscle hypertrophy is three times greater and strength gains are 40% greater than with a placebo. On average, it results in 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 marked improvement in memory and better language development. In students, creatine can be ideal before exams. By using it over several weeks, brain creatine increases by about 10%, resulting in improved intellectual performance.
Creatine also has a protective effect on the brain . It activates the protective genes of the nervous system, increases energy reserves and slows down the onset of fatigue. It is therefore useful at any age, including for the elderly in order to protect them from brain degeneration.
Age-related diseases (Parkinson's, Huntington's, Alzheimer's) and stroke risks are less likely to occur with creatine. It eliminates toxic substances for neurons (glutamate, homocysteine, cholesterol, free radicals), 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.
In addition, 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 the production of uric acid. The oxidizing effect due to physical activity is reduced by 30%.
Creatine has been shown to be effective in several treatments for congestive heart failure. These include gyrate atrophy, insulin insensitivity, cancer cell proliferation, and cholesterol.
Its action on the brain also protects it from neurotoxicity, depression and bipolar disorders. It also helps fight stress.
Better muscle recovery
Supplementing with creatine helps improve and accelerate muscle recovery . Indeed, creatine minimizes muscle catabolism and promotes the storage of muscle glycogen. 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 adverse effects?
It is important to remember that creatine is not a doping product because the body has it naturally. However, there are beliefs about this amino acid derivative and that it would include side effects. Among these beliefs, we find in particular the fact 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 the production of muscle mass. However, it is not responsible for dehydration and to date there is no clinical case founded on this idea. In general, athletes must hydrate more due to the ingestion of proteins.
If you stick to the dosage, there is no risk of side effects. In case of excessive use of creatine, you may experience digestive problems or even more severe stomach aches. If in doubt, always consult a doctor.
Also read our article for more information on when to take creatine to optimize your performance.
