If you are used to sports, you must have already read this word somewhere around the corner.It is seen as one of the most famous amino acid. Let's find out what creatine is, what it is used for and what are the benefits it provides.
WHAT IS CREATINE?
Discovered in 1832 by the chemist of French origin in the name of Michel Chevreul and recognized for its physiological properties in 1847, creatine is a non-essential amino acid. It is derived from 3 other amino acids: arginine, glycine and methionine. Three of your organs make it: the liver, kidneys, and pancreas. The transport of creatine in your body is done through your bloodstream which then reaches the various parts of your body which are your brain, your heart and your skeletal muscles. In addition, it is therefore easily found in your diet if it is rich and varied. Creatine is present in:
a) Fish
- Herring contains 7 to 10 grams per kilo
- Salmon contains 4.5 grams per kilo
- Cod contains 3 grams per kilo
- Tuna contains 4 grams per kilo
b) Meat
- Pork contains 5 grams per kilo
- Beef contains 4.5 grams per kilo
c) Others
- Cherry contains 0.02 grams per kilo
- Milk contains 0.1 grams per kilo
Warning! The way you cook these foods can affect the level of creatine they contain. In addition, vegans and people on a vegetarian diet are strongly advised to use food supplements rich in creatine since the food containing the maximum amount of it are fish or meats. Even if you are not concerned, you should eat an average of 1 kilo at least to fill an adequate creatine level, which can be difficult yet achievable.
When consumed, much of the creatine is found in your skeletal muscles by being synthesized in the pancreas, liver and kidneys. However, it is helpful to know that extra creatine levels do not get stored in your muscles. Indeed, there are various biological mechanical processes that regulate this kind of storage that makes it impossible to be accumulated at one place. .
THE BENEFITS OF CREATINE
Mainly intended for athletes, creatine has various benefits. The first being that it promotes the relationship between your muscles and your fats since it promotes water retention in your muscles. In addition, it allows the improvement of certain neurological disorders. Creatine is also known for its supply of adenosine triphosphate (ATP), a complicated word for energy; it therefore makes it possible to improve physical performance only if they are of short duration and of high intensity. Otherwise, if you are training endurance, creatine is not recommended since it increases the risk of dehydration and cramps.
HOW MANY ARE THERE?
Creatine exists in different types:
Creatine monohydrate : Mainly sold in powder, liquid or tablet form, it is the most common form and known to be safe. It contains 88 percent of pure creatine.
Anhydrous creatine: It is almost similar to creatine monohydrate but it is more concentrated since it contains 95 percent of pure creatine.
Creatine magnesium: Thanks to magnesium which is a trace element, it protects creatine in the stomach which facilitates its absorption.
Sorting creatine orotate: Allied with orotic acid which is an acid precursor, this creatine increases the level of carnosine, another amino acid used to regulate the rate of acidity in muscle cells.
Creatine malate: It forms a duo with malic acid which plays a role in energy metabolism.
Ethyl ester hydrochloride: It is more assimilated than the others since it crosses more easily through the walls in your body.
Creatine Phosphate: Composed of phosphate, it was designed to be superior or "classic" creatine but this has never been approved. It contains 60 percent of pure creatine.
Creatine citrate: Allied with citric acid, the latter plays a major role in your energy metabolism. However, it contains only 40 percent pure creatine.
Creatine gluconate: Combined with glucose, this creatine allows better absorption thanks to insulin, a hormone produced by the pancreas.
HOW DO YOU USE IT?
"Commercial" creatine is a synthetic derivative of a chemical reaction between different elements. Thanks to this, it is sold in different forms. Among these, it exists in liquid, in tablets or even in powder which is why there are different ways of consuming it which are specific to you. However, there are some good things to know before you start consuming it.
First of all, it is recommended to consume 2 to 3 grams of creatine per day by drinking at least 2 liters of water in order to avoid dehydration. In addition, it is important to know that too high a dose of creatine consumed can be toxic to the kidneys, heart and liver and can also cause high blood pressure.
Then, the consumption of creatine and sports exercise are complementary because if you do not play sports during this period, you will not gain mass but weight.
Finally, according to a Canadian study, creatine should be consumed before or after your workouts in order to increase the transport of molecules to your muscles. Knowing that it also provides energy, it depends on whether you want to promote recovery or performance.
IN A FEW WORDS
Creatine is an amino acid that is recommended for all people who practice sport intensively for a short time and who wish to move up a level physically. Supplements rich in this molecule prevent you from eating pounds and pounds of meat in addition to being a good alternative, if you are on a diet. It exists in different forms but creatine as it is, has two big benefits: it improves your sports performance and promotes the relationship between your muscles and your fats. To obtain them, it is important to keep in mind the risks by knowing all about the contradiction and your personal case.
