In this article you will learn more about creatine and its forms
What is creatine?
Creatine was discovered as early as 1832 and is a substance produced naturally in the body, which is increasingly produced in the kidneys and liver. This substance consists of amino acids. Depending on body type, 1-2 g of creatine are produced per day and absorbed from animal products. However, our body can store over 4 g of creatine and use it as an essential energy supplier.
Our body gains the energy it needs from ATP. During training, the ATP of the muscle cells is now needed. However, these stores are so small that it would only be sufficient for 2-3 seconds of training. For this reason, ATP is constantly replenished. Since the supply of energy through carbohydrate combustion without oxygen takes a certain amount of time, creatine steps in here as a “gap filler” and provides the body with the required energy.
What forms of creatine are there?
One of the best known supplements in fitness sports is probably the creatine monohydrate, it is not only proven by studies that this creatine works, but also the purest form of creatine.
Unfortunately, this form of creatine has a small disadvantage, its solubility. Just 7 g of creatine can be dissolved in 500 ml of water.
In addition, creatine monohydrate in liquid form decomposes within hours, which is why it is only offered as a powder.
Kre-Alkalyn is a mixture of creatine monohydrate and magnesium glycerophosphate, sodium carbonate or bicarbonate.
Mixing with these substances is intended to ensure that the creatine is maintained over a longer period of time and is more easily absorbed by our body due to the lowered pH value.
However, this has been disproved and it has been established that only pure creatine reaches the bloodstream.
Creatine salts were developed to achieve a better solubility, which helps the body to utilize creatine. In this case, an acid is added to the creatine and thus the purity decreases by about 25% compared to creatine monohydrate.
Why do you need creatine monohydrate in training?
Creatine has a positive effect on your performance. It allows you to get more power in less time, delays the acidification of your muscles and increases the time to fatigue. In addition, an increase in strength can be expected by taking creatine. Through this increase in strength and the ability to train harder, muscle growth can be induced, which is also maintained after taking creatine. And last but not least, your muscles appear larger regardless of the protein deposits in the muscle, because creatine draws water into the muscle cells.
Durch diese Kraftsteigerung und die Fähigkeit, härter zu trainieren, kann Muskelwachstum herbeigeführt werden, das sich auch nach der Einnahme von Creatin erhält. Und zu guter Letzt erscheint deine Muskulatur unabhängig von den Eiweißeinlagerungen im Muskel größer, da Creatin Wasser in die Muskelzellen zieht.
How does creatine work with different intakes?
When taken for a short period of time, creatine contributes positively to an improvement in performance during short, intensive strains that are constantly repeated. These are especially common in weight training.
With a long-term intake creatine increases the intracellular water, which leads to an increased volume of the muscle. It also contributes to an increase in muscle glycogen.
How long should creatine be taken?
Creatine can usually be taken using two different regimens.
One is as a “creatine cure”, which lasts for a period of 3, 6, 9 months, or as a permanent supplement, which is taken over several years.
Depending on how you take it, creatine can produce different effects, which you can see under the point “How does creatine work?
When is it taken?
On training days creatine is taken after training. On non-training days it is taken in the morning.
Is a so-called loading phase useful?
NO! Today’s science agrees that a long-term intake of 5 g of creatine per day is harmless, but an increased creatine intake of 20 g has several side effects such as bad breath, flatulence and kidney damage.