Creatine is the most popular, most effective, legal, and best-researched substance with such strong anabolic properties. If you want to increase muscle mass and have already committed yourself to diet and exercise, it can be said that there is no better supplement.
All the more so because numerous studies confirm the supplement’s effectiveness in muscle development and improving exercise capacity.
Creatine – what exactly is this supplement?
Creatine, as a compound, was discovered in 1832. It was already known then that it was one of the components of skeletal muscle. Nevertheless, it was only in the second half of the 20th century (the 1970s) that research on the compound made a breakthrough. Soviet scientists established and proved that creatine can be taken orally, and that such administration can support athletic performance. Although this particular case concerned intense, short-term physical effort (sprinting), it showed us how much potential lies in this compound.
Can a component of skeletal muscle affect the development of the muscles themselves? Absolutely. It is a fact that creatine is found in muscles, but not in amounts large enough to stimulate anabolic processes sufficiently strongly. Of course, today we already know that
creatine has its greatest effect in supporting strength and physique sports. However, this does not mean it is useless in other disciplines – quite the opposite.
Interestingly, it has been proven that oral administration increases its total amount in our muscles. Nevertheless, it is not an agent that works for us. Yes, it has a beneficial effect on musculature, but the effect of use depends on physical activity, diet, intake of energy-yielding and building ingredients, and the condition of the body. It also has different effects depending on the type of muscle fibers.
The basic form of the supplement is monohydrate, and the largest amount of research has been conducted using it. It is worth bearing in mind that each form of creatine may work somewhat differently - it has its own unique characteristics.
It is worth knowing that creatine does not occur only in supplements containing a single form of it. Creatine matrices, that is, mixtures of different fractions, are also popular. The compound has also begun to be added to pre-workout supplements, and it worked particularly well as an addition to pre-workouts.
It remains to answer the question: How does creatine work and why is it so effective?
How does creatine affect muscles?
Let's start with the fact that creatine is synthesized within the body from amino acids. More precisely, from glycine, methionine, and arginine. Then comes the phosphate group and we have phosphocreatine. Of course, this is putting it very simply. We produce about 2 g of the compound per day on our own. In addition, we obtain about 1 g per day from food. It should also be taken into account that heat treatment of meat reduces the amount of the compound in the product.
Leaving aside the fact that this is a daily amount, it is still not enough to significantly intensify anabolism at the right moment. Therefore, if you are thinking about improving muscle development, sports performance, or increasing exercise capacity, additional supplementation is definitely advisable.
Creatine is undeniably linked to ATP (adenosine triphosphate), an energy molecule that also serves as an energy carrier. ATP is the basic fuel of working muscles. However, it should be remembered that it is used on an ongoing basis.
An important role is played here by phosphocreatine (creatine in phosphorylated form), which actively participates in ATP production – it enables ATP to be regenerated from ADP. The phosphate group is also restored with its participation. Energy is produced on an ongoing basis, and its amount meets demand. Nevertheless, it is not always so rosy… Intense physical effort can disrupt the balance, so ATP resynthesis does not proceed at the proper pace.
As a result, this can lead, for example, to premature muscle fatigue, and we are unable to provide them with a sufficiently strong growth stimulus. Creatine in larger amounts, and therefore increased phosphocreatine stores, also means more efficient ATP resynthesis.
Interestingly, it increases the transport of phosphates to the body's energy powerhouses (mitochondria), and also allows energy needed for exertion to be saved.
Apart from its role in the energy mechanism, creatine also to some extent acts as a buffer for hydronium ions, which are one of the more important causes of muscle acidification. The more intense the energy turnover, the greater the accumulation of the mentioned ions. Supplementation will protect against this phenomenon, allowing the muscles to be stimulated properly.
Studies confirm that creatine is characterized by very high anabolic potential. Taking the supplement improves and increases muscle protein synthesis, which translates into an increase in lean body mass.
What is more, larger amounts of it stimulate the production of IGF-1 (insulin-like growth factor), a hormone with strong anabolic properties. Creatine also works as an anti-catabolic agent, protecting against excessive degradation of muscle fibers. This is also due to the fact that it has an inhibitory effect on catabolic myostatin.
In addition, it improves hydration of muscle cells, which makes it easier for us to achieve hypertrophy. It is a fact that proper cell hydration promotes proper, even intensified, anabolism.
What are the benefits of taking it?
- support for energy processes,
- reduced muscle acidification,
- reduced fatigue,
- increased muscle volume,
- better post-exercise recovery,
- anti-catabolic protection,
- improved performance and effectiveness of training sessions,
- improved exercise capacity (e.g. increased strength),
- greater muscle pump,
- proper hydration of muscle cells.
