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Creatine is a natural substance found in the muscles of humans and animals, necessary for energy metabolism and movement. A human has about 100–140 grams of this substance, which serves as an energy source for the muscles. The daily expenditure of creatine under normal conditions is approximately 2 g. Creatine is as important for life as protein, carbohydrates, fats, vitamins, and minerals. Creatine can be synthesized by the body itself from three amino acids: glycine, arginine, and methionine. These amino acids are components of protein.
In the world of bodybuilding, creatine is widely used as a sports supplement to increase strength, muscle mass, and short-term aerobic endurance, with proven safety.
Effects of creatine:
Increased strength;
Increased muscle mass;
Muscle definition;
Increased secretion of anabolic hormones;
Lactic acid buffering.
Other positive effects of creatine:
Having examined in detail the main effects of creatine that are important in bodybuilding, it is also worth listing additional positive effects and advantages:
Supplementing the diet with creatine has a positive effect on reducing total plasma cholesterol, triglycerides, and very low-density lipoproteins (cardiovascular protection);
Creatine can have an anti-inflammatory effect in acute inflammation, local irritation, and chronic inflammatory conditions (for example, in arthritis);
The creatine/phosphocreatine system has a protective effect on the central nervous system in ischemia and under hypoxic conditions (in case of oxygen deficiency);
Supplementing the diet with creatine is used for the treatment of diseases that cause muscle atrophy, creatine depletion, and neuromuscular disorders;
Creatine is being researched for its potential beneficial properties in suppressing the growth of certain types of tumors in mammals. Some studies suggest that creatine may have some anticancer activity;
Supplementing the diet with creatine has a positive effect on the athletic performance of vegetarians;
In chronic heart failure, cardiac creatine levels decrease. Supplementing the diet with creatine in patients with such symptoms increases the amount of energy-rich phosphocreatine in skeletal muscle and, consequently, performance in terms of strength and endurance. In fifty patients who underwent heart valve replacement surgery, creatine supplements reduced arrhythmia by 75%.
