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Creatine - the evidence from the studies
Creatine is an amino acid located mainly in the muscles of the body, as well as in the brain. Most people get their creatine from seafood and red meat - albeit at levels well below those found in synthetically produced creatine supplements. The body's liver, pancreas, and kidneys can also produce about 1 gram of creatine per day.
Your body stores creatine as phosphocreatine mainly in your muscles, where it is used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.
People also use oral creatine to treat certain brain disorders, neuromuscular disorders, congestive heart failure, and other conditions. Topical creatine could be used to treat aging skin.
EVIDENCE
Research on the use of creatine for specific activities and conditions shows:
- Endurance, muscle size and performance . Oral use of creatine could allow an athlete to do more work during repetitions or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require rapid recovery during training and competition.
- Injury prevention. Oral creatine can reduce the frequency of dehydration, muscle cramps and injuries to muscles, bones, ligaments, tendons and nerves.
- Knowledge and brain health. Creatine supplementation could improve performance during cognitive tasks, especially in older adults.
- Sarcopenia and bone health . Creatine supplementation can help counteract age-related decline in skeletal muscle and bone mineral density.
- Aging of the skin. Early research suggests that a cream containing creatine and other ingredients applied to the face every day for six weeks could reduce the appearance of wrinkles in men. Another study suggests that a cream containing creatine and folic acid improves sun damage and reduces wrinkles.
- Benefits for vegetarians. People who have low levels of creatine - such as vegetarians - seem to benefit the most from creatine supplements.
Mayo Clinic opinion
Creatine could benefit athletes who need short sprints of speed or increased muscle strength, such as athletes, weight lifters and those who do team sports.
Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine does not appear to affect kidney function in healthy people.
Safety and side effects
When taken orally at appropriate doses, creatine is probably safe for up to five years. As with any dietary supplement, it is important to choose a product that complies with recommended manufacturing practices and subscribes to third-party testing to ensure product quality.
Creatine can cause:
Weight gain, generally as lean body mass
Creatine may be unsafe for people with pre-existing kidney problems. However, further research is needed.
interaction
Possible interactions include:
Caffeine . Combining more than 300mg of caffeine with creatine could decrease the effectiveness of creatine.
References:
- Kreider RB et al. International Society of Sports Nutrition position statement: Safety and efficacy of creatine supplements in physical exercise, sport and medicine. Journal of the International Society of Sports Nutrition. 2017;
- Creatine. IBM Micromedex. https://www.micromedexsolutions.com. Accessed November 13, 2020.
- Creatine. Natural medicines. https://naturalmedicines.therapeuticresearch.com. Accessed November 13, 2020.
- Burke DG et al. The effect of creatine and weight training on muscle creatine and performance in vegetarians. Medicine and science in sports and physical exercises. 2003;
- Chilibeck PD et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscle strength in older adults: a meta-analysis. Open access sports medicine journal. 2017;
- Candow DG et al. Efficacy of creatine supplementation on muscle and bone aging: Focus on preventing falls and inflammation Journal of Clinical Medicine. 2019;
- McMorris T et al. Creatine supplementation and cognitive performance in the elderly. Aging, neuropsychology and knowledge. 2007:
- Dolan E. et al. Beyond muscle: Effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sports Science. 2019;
- Trexler ET, et al. Creatine and caffeine: Considerations for concurrent supplementation. International Journal of Sports Nutrition and Exercise Metabolism. 2015;
Text translated by Andrei Tescut
Creatine monohydrate 500g, powder, Ostrovit, Muscle mass growth supplement
Creatine monohydrate 500g, powder, Ostrovit, Muscle mass growth supplement - Detalii produs
!The Supreme Pure variant is packaged in a bag. The flavored variant is packaged in a plastic jar.
*Ingredients and nutritional information may vary depending on flavor.
- Increased Energy: Supports ATP synthesis, providing energy for intense muscle contractions
- Strength Support: Contributes to improved performance and increased strength
- Anabolic Effect: Helps increase muscle mass by hydrating muscle cells
- High Purity: Highest quality creatine monohydrate for maximum absorption
- Generous Servings: 500g of creatine monohydrate, equivalent to 166 servings
- Delicious Flavors: A range of True Taste flavors to satisfy every taste preference
Ostrovit Creatine Monohydrate is a food supplement in powder form based on creatine monohydrate.
OstroVit Creatine Monohydrate is a premium food supplement containing pure creatine monohydrate, supporting muscle growth, rapid regeneration and improved performance. Ideal for athletes and bodybuilders looking to increase muscle strength and volume.
OstroVit Creatine Monohydrate is the optimal solution for those looking for significant muscle growth and faster recovery after intense workouts. It is an essential supplement for those who want to push their limits and achieve new personal records.
ingredients
Creatine monohydrate 2600mg, acidity regulator - citric acid, flavor, sweeteners: sucralose, acesulfame K.
The product may contain milk (including lactose), soy, peanuts, other nuts, sesame seeds, oats, eggs, crustaceans, fish.
The Unflavoured/Unflavored product contains only raw materials to which no flavours, sweeteners or colourings have been added.
Due to its pure form, the flavor of the product was not influenced, being in its natural form.
Nutritional information
|
Information per serving |
Per serving (3g) |
|
Creatine monohydrate |
2600mg |
|
- of which creatine |
2288mg |
Serving: 3g, Servings per package: 166
Recommendation for use
Mix 1 serving (3g) with 250-300ml of water or juice and consume immediately before or after training. On non-training days, one serving can be taken in the morning on an empty stomach.
Careful
Do not exceed the recommended daily intake. The food supplement cannot be used as a substitute for a varied diet. A balanced diet and a healthy lifestyle are recommended. Do not consume if you are allergic to any of the ingredients in the product. The product should not be used by children, pregnant women and nursing mothers. Keep out of reach of children. This product is not intended to diagnose, treat, cure or prevent any disease! Best before: see on the packaging. Product of Fitness Trading in Poland. Distributed by SC NUTRILAND SPORT SRL.
