Creatine for muscle growth: dosage and effectiveness

Part 1: What is creatine and how does it work?

Creatine is a natural substance that is present in muscle cells. It plays a key role in the production of energy during high -intensity exercises and anaerobic activity, such as weight lifting and sprint. Creatine is not a steroid or hormone, but is a nitrogen -containing organic acid obtained from glycine amino acids, arginine and methionine.

Mechanism Actions Creatine:

Increase in phosphocratin reserves: Creatine increases phosphocratin reserves (PCR) in the muscles. PCR is a source of rapid energy that helps restore adenosine triphosphate (ATF). ATP is the main “currency” of energy in cells. During intensive exercises, ATP is consumed quickly, and PCR reserves help to quickly restore it, allowing you to train longer and more intense.
Improving ATP regeneration: During short, intensive bursts of ATP activity, ATP is consumed faster than the body can regenerate it. Phosphocratin gives the phosphate group of ADF (adenosyndifosphate), converting it back into ATP. This process, which is catalyzed by the enzyme creatinkinase, allows you to maintain the ATP level at a sufficient level to maintain high performance.
Increase in cell hydration: Creatine has osmotic properties and helps to keep water inside muscle cells. This leads to an increase in cell volume (cellular hydration), which can stimulate protein synthesis and reduce protein decay (proteolysis). In addition, an increase in cell volume can improve the delivery of nutrients to muscles.
Reducing the level of myostatin: Mystatin is a protein that inhibits muscle growth. Studies have shown that creatine can reduce the level of myostatin, thereby contributing to muscle growth.
Improving the signaling paths of muscle growth: Creatine can activate certain signaling paths such as MTOR (Michen Rapamicin in mammals), which plays an important role in the synthesis of protein and muscle growth.

Creatine sources:

Creatine can be obtained from two main sources:

Food: Red meat (especially beef) and fish are good sources of creatine. However, the amount of creatine obtained from food is usually not enough to achieve the optimal level in the muscles, especially for athletes and people involved in intensive training.
Supplements: Creatine supplements, such as creatine monohydrate, are the most effective way to increase creatine reserves in the muscles.

Part 2: Forms of creatine and their characteristics

On the market there are many forms of creatine, each of which has its own characteristics and alleged advantages. However, the most studied and proven effective form is creatine monohydrate.

Creatine Monogidrate: This is the most common and most studied form of creatine. It consists of a creatine molecule associated with molecule water. Creatine monohydrate is effective for increasing creatine reserves in the muscles, increasing strength and power, as well as to increase muscle mass. It is also the most affordable and economical option.
Micronized creatine: This is creatine monohydrate, which was processed to reduce the size of the particles. This facilitates the dissolution and absorption of creatine, which can reduce discomfort in the stomach, which sometimes occurs when the usual creatine of monohydrate.
Creatine Ethyl ether (Cee): CEE is advertised as a form of creatine with increased bioavailability. However, studies have shown that CEE is less effective than creatine monohydrate, and may even break up in the intestines.
Creatine Hydrochloride (HCL): Creatine HCL claims that it dissolves better in water and is better absorbed than creatine monohydrate, which allows the use of smaller doses. However, studies that compare HCL creatine with creatine monohydrate showed that creatine monohydrate can be more effective for increasing strength and power.
Creatine Malat: This is creatine associated with apple acid. Apple acid is involved in the energy cycle of Krebs and can help increase energy. However, studies confirming the superiority of creatine Malat over creatine monohydrate are limited.
Creatine Nitrate: This is creatine associated with nitrate. Nitrates can improve blood flow and oxygen delivery to the muscles. However, additional studies are needed to confirm the advantages of nitrate creatine compared to creatine monohydrate.
Buerized Creatine (Kre-KLKALYN): This is creatine, which has a higher pH, which, as claimed, prevents its decay in the stomach. However, studies have shown that buffering creatine is no more effective than creatine monohydrate.

Choosing the form of creatine:

For most people, creatine monohydrate is the most effective and economical option. If you have problems with the stomach with the use of creatine monohydrate, you can try micronized creatine. Other forms of creatine, such as CEE and HCL Creatin, do not have sufficient evidence confirming their superiority over creatine monohydrate.

Part 3: Dosage Creatine: loading and maintenance protocols

There are two main approaches to the dosage of creatine: the loading protocol and the maintenance protocol.

Download protocol: This protocol includes taking a high dose of creatine for a short period of time (usually 5-7 days) for rapid saturation of the muscles by creatine. A typical loading dose is 20 grams of creatine per day, divided into 4 doses of 5 grams during the day. After the load period, the support phase should be.
Support Protocol: This protocol includes taking a lower dose of creatine daily to maintain the level of creatine in the muscles at the optimal level. A typical dose of maintenance is 3-5 grams of creatine per day.

Comparison of loading and maintenance protocols:

Advantages of the download protocol: The faster saturation of the muscles by creatine, which can lead to faster results in relation to strength and power.
Disadvantages of the download protocol: It can cause discomfort in the stomach in some people, as well as a temporary increase in weight due to water retention.
Advantages of the maintenance protocol: A lower risk of discomfort in the stomach and a gradual increase in the level of creatine in the muscles.
Disadvantages of the maintenance protocol: It takes more time to achieve the maximum level of creatine in the muscles.

Dosage recommendations:

Download protocol: 20 grams per day for 5-7 days, then 3-5 grams per day to maintain.
Support Protocol: 3-5 grams per day from the very beginning.

Individual factors:

The optimal dose of creatine can vary depending on individual factors, such as:

Body weight: People with a larger body weight may require a slightly higher dose of creatine.
Body composition: People with greater muscle mass can have a higher ability to store creatine.
Level of activity: Athletes and people involved in intensive training may need more creatine than those who lead a sedentary lifestyle.
Diet: People who consume little meat and fish can have a lower level of creatine in the muscles and may need higher doses of creatine.

Treaty accepts creatine:

The optimal time of taking creatine is the subject of disputes. Some studies show that taking creatine after training can be more effective for increasing muscle mass and strength, while other studies have not discovered a significant difference between creative intake before or after training.

In general, it is recommended to take creatine at any time of the day, which is convenient for you. The main thing is to take creatine regularly. You can try to take creatine after training with carbohydrates and protein to improve its absorption.

Cycling Creatine:

Creatine cycling, that is, the alternation of periods of taking creatine and recreation periods, is not necessary. Studies have shown that prolonged use of creatine is safe and effective. However, some people prefer to cycle creatine in order to prevent the body of getting used to it or to reduce water retention. If you decide to cycle creatine, it is usually recommended to take creatine for 8-12 weeks, and then take a break for 4-6 weeks.

Part 4: Creative Efficiency: Scientific Data

Creatine is one of the most studied and proven effective additives to increase strength, power and muscle mass.

The proven advantages of creatine:

Increased strength and power: Creatine significantly increases strength and power, especially during short, intense exercises, such as weight lifting and sprint. This is due to an increase in the reserves of phosphocratin in the muscles, which allows you to quickly restore ATP.
Increase in muscle mass: Creatine contributes to the growth of muscle mass due to several mechanisms, including an increase in cell hydration, stimulation of protein synthesis and a decrease in the level of myostatin.
Improving sports results: Creatine can improve sports results in various sports requiring high strength and power, such as heavy athletics, powerlifting, sprint, swimming and basketball.
Acceleration of recovery: Creatine can accelerate recovery after training by reducing muscle damage and inflammation.
Improving cognitive functions: Some studies have shown that creatine can improve cognitive functions, such as memory and thinking, especially in older people and vegetarians.
Potential therapeutic applications: Creatine is studied for its potential therapeutic applications for various diseases, such as muscle dystrophy, Parkinson’s disease and Alzheimer’s disease.

Meta-analyzes and systematic reviews:

Numerous meta-analyzes and systematic reviews confirm the effectiveness of creatine to increase strength, power and muscle mass. For example, a meta analysis published in the journal Journal of Strength and Conditioning Research showed that creatine increases strength by 8% and power by 14%.

Research:

A study published in the magazine “Medicine and Science in Sports and Exercise”, It showed that the intake of creatine, combined with training with weights, leads to a greater increase in muscle mass and strength than training with weights without taking creatine.
A study published in the journal “Journal of Applied Physiology”, It showed that creatine improves performance during repeated sprints.
A study published in the journal “Neurology”, It showed that creatine can slow down the progression of muscle dystrophy.

Part 5: Creative Security: Myths and Reality

Creatine is one of the most studied additives, and numerous studies confirm its safety with proper use. However, there are several common myths about creatine safety.

Common myths about creatine:

Creatine is harmful to the kidneys: This is one of the most common myths about Creatin. Studies have shown that creatine does not have a negative effect on the function of the kidneys in healthy people. However, people with existing kidney diseases should consult a doctor before taking creatine.
Creatine causes dehydration and muscle cramps: In fact, creatine contributes to cell hydration and can reduce the risk of dehydration and muscle seizures. However, it is important to drink enough water when taking creatine.
Creatine causes weight increase at the expense of fat: Creatine causes weight increase by increasing muscle mass and holding water inside muscle cells, and not by accumulation of fat.
Creatine is suitable only for men: Creatine is effective and safe for both men and women.
Creatine is useless for the elderly: In fact, creatine can be especially useful for the elderly, since it helps to maintain muscle mass and strength, which are reduced with age.

Side effects of creatine:

The most common side effects of creatine are:

Discomfort in the stomach: In some people, creatine intake can cause discomfort in the stomach, especially when using the loading protocol. This can be reduced by dividing the dose of creatine into several doses during the day or using micronized creatine.
Holding water: Creatine helps to keep water inside muscle cells, which can lead to a temporary increase in weight.

Precautions:

Consult a doctor: Before taking creatine, consult a doctor, especially if you have any diseases of the kidneys or other medical conditions.
Drink enough water: It is important to drink enough water when taking creatine to avoid dehydration.
Use a quality product: Choose creatine from reliable manufacturers to guarantee the quality and cleanliness of the product.
Follow the recommended dosage: Do not exceed the recommended dosage of creatine.

Part 6: Creatine and other additives: synergistic effect

Creatine can be combined with other additives to increase efficiency and achieve a synergistic effect.

Popular combinations of creatine with other additives:

Creatine and protein: Protein is necessary for the restoration and growth of muscles. The combination of creatine and protein can help increase muscle mass and strength.
Creatine and carbohydrates: Carbohydrates can improve the absorption of creatine by stimulating the release of insulin. Taking creatine along with carbohydrates after training can be especially effective.
Creatine and beta-alanine: Beta-alanine increases the level of carnosine in the muscles, which helps buffering lactic acid and reduce fatigue. The combination of creatine and beta-alanine can increase endurance and strength.
Creatine and caffeine: Caffeine can improve sports results by increasing energy and concentration. However, some studies have shown that caffeine can reduce creatine effectiveness, so you should carefully monitor your reaction to this combination.
Creatine and BCAA: BCAA (amino acids with an extensive chain) can contribute to muscle restoration and reduce protein breakdown. The combination of creatine and BCAA may be useful for athletes involved in intensive training.

Scientific research:

A study published in the journal “International Journal of Sport Nutrition and Exercise Metabolism”, It showed that the intake of creatine, along with beta-alanine, leads to a greater increase in muscle mass and strength than taking creatine or beta-alanine separately.
A study published in the journal “Journal of Strength and Conditioning Research”, It showed that taking creatine, along with carbohydrates after training, improves the absorption of creatine and increases glycogen reserves in the muscles.

It is important to remember:

Before combining creatine with other additives, it is important to conduct a study and consult a doctor or a qualified specialist in the field of nutrition. Not all combinations of additives are equally effective and safe for everyone.

Part 7: Creatine for various population groups

Creatine can be useful for various population groups, including:

Athletes: Creatine is one of the most popular and effective additives for athletes who want to increase strength, power and muscle mass.
Bodybuilders: Creatine helps bodybuilders increase muscle mass and improve the appearance.
Elderly people: Creatine helps older people to maintain muscle mass and strength, which are reduced with age. This can help improve the quality of life and reduce the risk of falls.
Vegetarians and Veganov: Vegetarians and vegans have a lower level of creatine in the muscles than people who consume meat. Reception of creatine can be especially useful for vegetarians and vegans to compensate for this deficit.
People with certain diseases: Creatine is studied for its potential therapeutic applications for various diseases, such as muscle dystrophy, Parkinson’s disease and Alzheimer’s disease.

Special considerations:

Pregnancy and breastfeeding: Creatine safety during pregnancy and breastfeeding has not been established. It is recommended to consult a doctor before taking creatine during this period.
Children and adolescents: Creatine safety for children and adolescents is not well studied. It is recommended to consult a doctor before taking creatine by children and adolescents.

Part 8: Creatine and legal aspects: anti -doping control

Creatine is not included in the list of prohibited substances of the World Anti -Doping Agency (WADA). This means that athletes can legally use creatine to increase their sports results. However, it is important to note that some products containing creatine can be polluted by prohibited substances.

Recommendations for athletes:

Choose creatine from reliable manufacturers: Choose creatine from reliable manufacturers who conduct independent laboratory tests of their products for prohibited substances.
Check the label: Carefully read the product label and make sure that it does not contain prohibited substances.
Consult a sports doctor or nutritionist: Consult with a sports doctor or nutritionist to get recommendations for the use of creatine and other additives.

It is important to remember:

Athletes are responsible for not using prohibited substances. Before taking any additive, it is necessary to make sure of its safety and compliance with anti -doping rules.

Part 9: Creatine: myths and reality about side effects on the kidneys and liver.

For many years, myths circulated around Creatine about its negative effect on the kidneys and liver. However, scientific research refutes these statements for healthy people.

Creatine and kidneys:

The most common myth is that creatine causes renal failure. This myth probably arose due to the fact that creatine increases the level of creatinine in the blood. Creatin is a by -product of creatine metabolism and is used to evaluate the function of the kidneys. However, the increased level of creatinine due to taking creatine does not necessarily indicate kidney damage. This simply reflects an increase in creatine metabolism.

Numerous studies conducted on healthy people did not reveal the negative effects of creatine on the function of the kidneys, even with prolonged use. Meta-analysis published in Journal of the International Society of Sports Nutritionconfirmed the safety of creatine for kidney function in healthy people who use it in recommended doses.

Important! People with existing kidney diseases should consult a doctor before taking creatine. Such people even have a slight increase in creatinine may be a cause for concern and require more careful monitoring.

Creatine and liver:

Like the situation with the kidneys, there is no convincing scientific evidence confirming that creatine harms the liver in healthy people. The liver is responsible for the metabolism of various substances, including creatine. Studies studying the effect of creatine on the indicators of the liver function (for example, ALT, AST) have not revealed significant changes in healthy participants.

Important! As in the case of kidneys, people with existing liver diseases should consult a doctor before taking creatine.

Resume:

The myth of the negative effects of creatine on the kidneys and the liver is not confirmed by scientific data for healthy people who use it in recommended doses. However, people with existing kidney or liver diseases should consult a doctor before taking creatine. Proper hydration is also important when taking creatine.

Part 10: an individual reaction to creatine: “unreleacious” and factors affecting efficiency.

Despite the proven efficiency of creatine, there is a category of people who are called “unreacherous” – that is, those who do not notice significant improvements in the strength, power or muscle mass after taking creatine. Why is this happening?

Factors affecting an individual reaction to creatine:

Creatine level in the muscles: People with a high initial level of creatine in the muscles (for example, those who regularly eat red meat) may not notice a significant effect from taking creatine as an additive. Their muscles are already saturated with creatin. Vegetarians and vegans, as a rule, have a lower level of creatine and, as a rule, react better to the intake of creatine.
Type of muscle fibers: There are two main types of muscle fibers: type I (slow) and type II (fast). Fast muscle fibers (type II) have a higher ability to store creatine. People with a predominance of fast muscle fibers can better respond to the intake of creatine.
Dosage and protocol accepted: Incorrect dosage or improper protocol for taking creatine can lead to a lack of effect. Recommended protocols include the loading phase (20 g per day for 5-7 days) followed by the support phase (3-5 g per day) or just taking 3-5 g of creatine per day from the very beginning.
Genetics: Genetic factors can affect the body’s ability to absorb and use creatine. Some genes participate in the transport of creatine in the muscles.
Diet and lifestyle: Insufficient consumption of protein and calories can limit muscle growth, even when taking creatine. Sleep and restoration also play an important role in muscle growth.
Body composition: In people with a high percentage of fat in the body, creatine efficiency can be reduced.
Health status: Some diseases and conditions can affect the effectiveness of creatine.

What to do if you do not react to creatine?

Check the dosage and reception protocol: Make sure that you take creatine in the correct dose and on the correct protocol.
Optimize diet and lifestyle: Make sure you get enough protein, calories, sleep enough and recover after training.
Consider other forms of creatine: Although creatine monohydrate is the most studied and effective form, some people can react better to other forms, such as HCL creatine or micronized creatine.
Check if you are taking medications or additives that may prevent the assimilation of creatine: Some drugs and additives can affect the body’s ability to absorb creatine.
Take into account your genetic predispositions: Although this is not always possible, knowledge of your genetic predispositions can help determine how well you react to creatine.
Consult a doctor or a qualified specialist in the field of food: A doctor or a qualified food specialist can help you determine why you do not respond to creatine, and give recommendations to optimize your reception protocol.

In conclusion, although creatine is an effective addition for most people, there are factors that can affect an individual reaction. Understanding these factors and making the necessary changes can help you get the maximum benefit from taking creatine.

Creatine for muscle growth: dosage and effectiveness

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