What is creatine?
CREATINE – THE ENDURING ENERGY SUPPLIER Our Tip: Combine Kreatin Effect with Premium Protein for optimal results.
WHAT IS CREATINE? EFFECTS, DOSAGE AND TIPS
Creatine is an intermediate product of energy metabolism and is formed, among other places, in the liver, kidneys and pancreas from the three amino acids glycine, arginine and methionine.
The body's creatine content is approx. 120 g. Through its own synthesis, however, the human body can only produce approx. 1 gram of creatine per day. Humans therefore have to cover most of their creatine requirement through food. Creatine is found almost exclusively in animal foods; e.g. 100 g of meat contains approx. 1.4 to 2.3 g of creatine, 100 g of fish approx. 3 to 4.5 g.
HOW DOES CREATINE WORK?
The human body has two stores that contain immediately available energy: adenosine triphosphate (ATP) and creatine phosphate. ATP supplies the energy needed to work a muscle (muscle contraction). The problem is that the ATP supply available to the body only lasts for a few seconds. As a result, the body has to produce ATP constantly to meet its energy needs. Creatine plays a key role in this synthesis.
Taking creatine can:
- increase the average creatine content from approx. 300 mg per 100 g of muscle mass to up to 500 mg per 100 g of muscle mass. The increased creatine concentration in the muscles can ensure that used-up ATP is regenerated for a longer period. The depletion of the body's own energy reserves is delayed.
- break down the acid that builds up in the muscles during exertion. The muscle is protected from acidifying too quickly, which prevents premature fatigue.
- enlarge the individual muscle cell. The reason for this is that creatine binds water. The muscle cells gain volume and the muscles look fuller, but not smoother, as the water is stored in the muscle cells and not in the skin tissue. The increased cell tension exerts an anabolic stimulus on the muscle cell. Muscle growth is promoted.
- increase protein synthesis in the body.
The effect of creatine becomes clearly noticeable and visible after just the first few days of use.
FURTHER EFFECTS OF TAKING CREATINE:
- A strength increase of up to 30% and a fat-free weight gain of 5 – 6 kg within 8 weeks may be possible
- An improvement in maximum strength, explosiveness and endurance
- An increase in the anaerobic threshold
- An improvement in blood lipid levels
The effect of creatine on the human body varies from person to person. The results to be expected from supplementation therefore also vary.
CREATINE DOSAGE AND INTAKE
Intake to increase performance:
2 x 5 g per day with 0.2 l of juice
Long-term supplementation for vegans and vegetarians:
5 g daily
WHAT ELSE IS IMPORTANT TO KNOW?
- Alongside creatine, 2 – 3 g of protein per kg of body weight should be consumed (in the form of fish, meat, dairy products, soy or protein supplements).
- Creatine should not be taken with coffee or cola, as caffeine can have a negative impact on the effect of creatine.
- It's best to stir creatine into 100% fruit juice (0.3 litres of grape, banana or apple juice) and drink it immediately, otherwise the effect of the creatine is lost. Orange juice is not suitable because of its citric acid.
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