The Creatine Or α-methyl guanide-acetic acid, is a molecule that is localized in the muscles and nerve cells of humans. In 1832, creatine was identified by the chemist Michel Eugène Chevreul (1786 - 1889), discovering that it was part of the musculoskeletal system and has an energetic function.
It is found naturally in our body and is a derivative of amino acids. Creatine is synthesized in the liver, kidneys and pancreas, but we can also get it from some foods of animal origin, such as meat and fish and supplements.
Our body has the ability to synthesize most of the total creatine we need. The rest that we would lack we can get it through a balanced diet.
Despite this, to date, creatine is used as a nutritional supplement. There is a specific case, such as that of vegetarians, in which when presenting lower levels of muscle creatine, need to ingest supplements to cover this deficiency.
It also serves as ergogenic aid. That is, as a reinforcement to improve physical performance and combat exhaustion. Not being considered a doping substance, its use has been widespread among athletes.
The energy required for high intensity efforts comes from the reserves of ATP and phosphocreatine, but their concentration is very low and therefore the individual is rapidly depleted. If the same intensity continues during the effort, the organism is used to obtain the energy through the anaerobic route, with the consequent production of lactic acid , Which is what conditions the maintenance of the intensity.
Faced with this lack of intensity, athletes ingested creatine to increase intramuscular deposits.
Creatine, as a supplement for sports, is on the market under the name of creatine monohydrate and can be purchased in nutrition stores, gyms, pharmacies or through specialized Internet portals. Depending on the amount he brings he packs, his price varies from 9 to 35 euros.
Foods rich in creatine
There are not many foods rich in creatine because their origin must be animal. Meat and fish are the only ones that have significant amounts in their composition.
Among the seafood products include herrings, which contain between 6 and 8 grams of creatine per kilo. Salmon or tuna contain between 4 and 5 grams per kilo. As for the meat product, the pork contains 5 grams of creatine per kilo and the beef 4 grams.
Although its amount of creatine is a little far from the meat or fish, it should be emphasized milk and egg white as other products that can bring creatine to our body.
Note that these creatine levels are found in the food in its raw form, so that once processed in the kitchen, you lose a considerable amount of the supplement.
Types of creatine
Creatine is a booming product among athletes. Its success causes that each year they leave new commercial houses that offer new products in different versions. The main types of creatines and their characteristics are:
Creatine Monohydrate
Most common form in the market of this type of supplements. Although there are newer products, creatine monohydrate is still the most used. It is estimated that it bills around 400 million dollars in the United States alone. Most studies and scientific research are based on this composition of creatine.
Micronized Creatine
Features very similar to creatine monohydrate, but with smaller molecules. This is because their molecules have been divided or cut, reducing the surface area of creatine. With this, creatine is easier to absorb and therefore reduces any stomach discomfort such as bloating.
Creatine Phosphate
For creatine to be effective, it needs to be linked to a phosphate group so that, through other processes, creatine monohydrate can be obtained. Some consumers simply forget the last step and stay with creatine phosphate, thinking that gives better results. However, its effectiveness is very much in question and is also marketed more expensive.
Creatine Citrate
This type of creatine is mixed with special molecules to increase its absorption and reduce the discomfort in the stomach for the most sensitive consumers. Although it is a type of creatine that mixes well, it only has 400 milligrams of active creatine per gram.
Creatine Ethyl Ester
With great commercialization in Central and Eastern Europe, it is considered by many as the future of creatine supplementation. The reasons are because it is believed to have absorption rates ten times higher than regular creatine due to its solubility.
Creatine alkaline
Its main characteristic is that it is absorbed much better than conventional creatine, which causes that less doses are needed to obtain the same result. This hypothesis is in question, and many believe that the results regarding creatine monohydrate is virtually the same.
Creatine Serum
It dissolves pure creatine in water, along with several vitamins and amino acids. It is one of the most controversial methods and it is believed that the results are not entirely satisfactory since creatine is unstable in liquid form.
Effervescent Creatine
Creatine is combined with sugar or sodium and chemicals that make it effervescent. Better taste and absorption than creatine monohydrate are some of its advantages, but its use is very low because sugar and sodium are two compounds that generally bodybuilders try to remove.
There are no studies that demonstrate the recommended daily amount of creatine, nor which of these variants we find in the market is the best.
Creatine Side Effects
Creatine is not without risks. It is a product that due to its controversy, has a not very positive image. There are many side effects that have been attributed to creatine as:
- Consuming creatine nullifies our natural production
- May cause kidney disease
- Limited evidence of a carcinogenic effect.
- Increase weight by fluid retention
- Stabilizer of potassium and electrolyte levels
- Digestive complaints (diarrhea, abdominal pain, nausea, vomiting, etc.)
- Muscle cramps
- Loss of appetite
- Promotes the appearance of acne
- Hair loss
In this article we will focus on assessing those side effects that have been confirmed in the studies carried out recently.
Digestive problems
They are the most common problem of those who make use of creatine monohydrate. According to one study, between 5% and 7% of creatine users have some digestive problems, such as diarrhea, upset stomach, bloating or gas. Usually this incidence occurs in individuals who consume 10 grams or more daily of creatine or that do not absorb well the supplement because it is not completely dissolved.
Muscle cramps
Although it is not the component that provokes it directly, it has a certain incidence. Muscle cramps are caused by a deficiency of minerals (sodium, magnesium, calcium) due to dehydration. Taking creatine produces fluid retention, which helps to have a greater risk of dehydration and therefore more muscle cramps. In any case, taking creatine supplements by combining them with adequate hydration avoids these risks.
Loss of appetite
Many studies suggest that creatine is behind those individuals who stop eating because of loss of appetite or change habits. The intake of creatine should be combined with a balanced diet, so not eating properly can cause serious problems in the individual's body.
It does not always work
It is not an adverse effect in itself, but creatine brings many benefits that go by long for many people. Its consumption therefore brings nothing.
Recommending or discouraging creatine is not in our hands. The studies about it are inconclusive and full of doubts. In any case, if you are thinking of taking creatine to improve your performance or tone your muscle mass, consult with a doctor or nutritionist who knows how to advise. Are you or have you been a consumer of creatine? Tell us about your experience!
Bibliography
- Peralta, J; Amancio, Silvero OM. Creatine as an erogenogenic supplement for athletes. Nutrition Review 15 (1): 83-93 jan-apr. 2002.
- Cook CJ, Crewther BT, Kilduff LP, Drawer S, & Gaviglio CM. Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial (2011).
- Roger C; Harris, K; Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Published by Clinical Sciense (1992).