Creatine – Effects, Dosage and Uses
Creatine is a naturally occurring compound that supplies muscles with energy. It is widely used as a dietary supplement to enhance athletic performance and support muscle growth.
Wissenswertes über "creatine"
Creatine is a naturally occurring compound that supplies muscles with energy. It is widely used as a dietary supplement to enhance athletic performance and support muscle growth.
What is Creatine?
Creatine is a nitrogen-containing organic compound naturally synthesized in the body, primarily in the liver, kidneys, and pancreas, from the amino acids arginine, glycine, and methionine. Approximately 95% of the body's creatine is stored in skeletal muscle. Creatine is also found naturally in animal-based foods such as meat and fish.
Biological Function and Mechanism of Action
Creatine plays a central role in the energy metabolism of muscle cells. In the body, it is converted to phosphocreatine, which serves as a rapidly available energy reserve. During intense physical activity, phosphocreatine quickly regenerates adenosine triphosphate (ATP) -- the universal energy carrier of the cell -- allowing muscle performance to be sustained during short, high-intensity efforts.
Medical and Athletic Use
Athletic Performance
Creatine monohydrate is one of the most extensively researched dietary supplements in sports science. It is used for:
- Increasing muscle strength and power in strength sports and sprinting
- Improving recovery time between intense training sessions
- Supporting muscle hypertrophy in combination with resistance training
Medical Applications
Beyond sports, creatine is being studied in medical research for various conditions, including:
- Muscle diseases (e.g., muscular dystrophy)
- Neurological conditions (e.g., Parkinson's disease, ALS)
- Heart failure
Dosage and Administration
Two common supplementation protocols are used in practice:
- Loading phase: 20 g per day divided into 4 servings over 5 to 7 days, followed by a maintenance dose
- Constant dosing: 3 to 5 g daily without a loading phase
Creatine is typically taken as a powder or capsule and should be consumed with adequate fluids. Co-ingestion with carbohydrates may enhance uptake into muscle cells.
Side Effects and Safety
Creatine is considered safe for healthy adults at recommended dosages. Possible side effects include:
- Weight gain due to water retention in the muscles
- Occasional gastrointestinal discomfort at higher doses
Individuals with impaired kidney function should seek medical advice before use. Long-term studies show no adverse effects on kidney function in healthy individuals.
Dietary Sources
Natural sources of creatine are primarily animal-based:
- Beef and pork (approximately 3 to 5 g of creatine per kg)
- Fish (e.g., salmon, herring with approximately 3 to 4.5 g per kg)
Plant-based foods contain little to no creatine, which is why vegan and vegetarian diets are often associated with lower creatine levels in the body.
References
- Kreider RB et al. - International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017.
- Antonio J, Ciccone V. - The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 2013.
- World Health Organization (WHO) - Evaluation of certain food additives and contaminants. WHO Technical Report Series, Geneva.
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