What is creatine? What are its many benefits to the body? Is it a healthy or harmful substance? You can find all this and more answers in this article.
Here are the most important information and important details about creatine:
What is creatine?
Creatine is a substance that consists mainly of 3 different amino acids, and these acids are specifically about 1% of the total blood volume in the body.
It is worth noting that creatine is a substance naturally produced by the body and most of it is stored in the body’s muscles, and a small percentage of it is stored in the brain, while a small part of it is discharged in the daily vital processes in the body, especially those that require a large amount of energy.
There are several different types of creatine available in the market in the form of nutritional supplements, but it is worth noting that the US Food and Drug Administration has not yet approved any type of creatine supplement available in the market, due to the potential harms associated with these supplements.
The functions of creatine in the body
Creatine is usually used and used specifically in movement and sports activities, and creatine helps to increase muscle mass through the following:
Increase the size of cells by providing them with the necessary water and moisture.
Increase stamina while doing exercise.
Reducing the levels of myostatin in the body, which may slow down and reduce the processes of muscle growth and enlargement.
Improving signals and connections between cells, which increases the effectiveness of muscles in repairing any damage occurring in them.
Decrease the breakdown of proteins, which increases muscle mass in the body.
Creatine has many potential health benefits, the most important of which are:
1- Combating Parkinson’s disease
Parkinson’s disease occurs when the level of the main neurotransmitter in the brain (dopamine) decreases, and studies have found that creatine helps to raise levels of dopamine in the brain and prevent its decline, so that Parkinson’s patients gradually practice weight lifting exercises may help to combat their Parkinson’s disease.
2- Fighting diabetes
Studies have shown that taking creatine supplements may help lower blood sugar levels, especially when you take creatine with regular exercise.
3- Relieve fatigue and fatigue
Creatine helps relieve fatigue and general fatigue during the day and reduces any feeling of dizziness or dizziness, and creatine supplementation helps to raise energy levels in the body, especially in those who suffer from lack of sleep and insomnia.
4- Combating neurological diseases
One of the most important triggers for various neurological diseases is the decrease in phosphocreatine levels in the brain, and creatine is one of the substances that contribute to increasing the levels of this substance in the brain and thus combating neurological diseases and slowing their progression, and these neurological diseases include Alzheimer’s, epilepsy, and spinal cord and brain problems.
5- Muscle and cell growth
Creatine helps stimulate the production of special molecules that help cells burn calories and raise energy consumption levels in the body, especially during exercise, and creatine stimulates the growth of new and strong muscles in the body and thus increases muscle mass in the body in general.
6- Other creatine benefits
Creatine has many other benefits as well, including the following:
Improving brain function and increasing focus ability.
Relieving symptoms of depression.
Increase bone density and mass.
Although creatine is considered a relatively safe substance, it may come with some potential risks and side effects that may be associated with taking creatine supplements, the most important of which are:
* Weight gain caused by fluid retention.
* Diarrhea or constipation.
* Feeling of constant anxiety.
* Abdominal pain.
Recommended doses of creatine
It is preferable to start with 4 doses of creatine per day over a period of 5-7 days, and the amount of each dose is 5 grams, in what is called the storage phase, and the absorption of creatine usually improves in the muscles with eating foods rich in protein or carbohydrates, after which only 3-5 grams are taken Of creatine daily.