creatine is a molecule of organic origin that occurs naturally in our body. Most of the creatine we possess is located in the muscles, as this is where it performs its most important functions. However, creatine is also used as a nutritional supplement to improve sports performance and build muscle mass.
Muscles obtain the energy they need to cause movement through a molecule called Adenosine Triphosphate (ATP). Metabolising this molecule is the most common physiological way for cells to obtain energy. And creatine is one of those in charge of facilitating this metabolisation process as it helps in the synthesis of ATP by the cell.
This is the process by which creatine is able to improve muscle mobility and increase muscle tone and strength. But it will also be able to improve muscle performance , delaying the onset of fatigue, and will have a direct impact on gaining muscle mass.
In summary, it can be said that creatine is the cell's short-term energy reserve. However, on its own it is not capable of building muscle nor will it build muscle mass . It is therefore when the amount of natural creatine needs to be supplemented, especially in the case of people who perform short, high-intensity anaerobic exercise.
Creatine as a dietary supplement
Creatine is also a dietary supplement that many athletes and sportsmen consume to gain muscle mass , improve physical performance and aid in the prevention of sports injuries. Athletic performance is therefore enhanced by creatine, allowing for greater work under stress.
At the same time, creatine delays the accumulation of lactic acid , thus enabling the duration of intense activity. In this way, it is highly recommended in explosive activities or those in which there is a high component of strength, reaction and speed. In this case, we could be talking about specialities such as weightlifting, crossfit, team sports or work with weights in fitness.
The consumption of creatine should be taken one hour before training, in order to acquire its full potential during exercise. It can also be taken after physical activity so that the muscles can recover more quickly the energy lost during training.
However, it can also be consumed on days when no sporting activity is taking place, with the aim of gaining muscle mass, producing brain benefits or as cognitive support.
Key benefits of creatine
Creatine is one of the best supplements we can count on for gaining muscle mass. But at the same time, it presents another series of benefits of great interest for our organism.
On the one hand, creatine increases endurance to be able to perform exercises correctly and serves to regenerate spent ATP. In this way, we will be able to enjoy a longer and more intense workout.
This also delays the onset of fatigue, as it is a supplement that will provide us with the necessary energy.
One of the lesser known benefits is its ability to add a psychological boost. Creatine causes the cells that make up the tissues to become more hydrated, resulting in a more muscular appearance.
Finally, it should be noted that creatine is responsible for increasing the capacity of muscle cells to retain ions. This leads, among other things, to an increase in nitrogen, which improves protein synthesis.
In summary, creatine as a dietary supplement has the following characteristics:
- Improves sports performance
- Exercises a cognitive function
- Enables muscle mass gain
- Exerts certain beneficial functions for the organism as a pseudovitamin
A contribution that is considered more than interesting when it comes to regenerating the necessary energy demanded by intense exercise. Creatine, therefore, will be responsible for increasing endurance and gaining strength to achieve greater power, improved performance and gain muscle mass.