Creatine

Since the 90s, a dietary supplement has become a must-have in the world of sports, where explosiveness is one of the primary qualities sought by athletes. Indeed, this supplement enables muscles to contract more and for longer, much to the delight of power sports enthusiasts as well as sprinters and throwers, to name but a few. Endurance sports, on the other hand, have not found the same interest. The product is also sometimes the subject of unfounded controversy, particularly when popular champions such as cyclist Jeannie Longo or swimmer Florent Manaudou confide in taking it from time to time. You've probably guessed it: creatine. In this article, I'm going to give you a brief history of creatine, then talk about how it works and its different forms and qualities.

Creatine was discovered in 1832 by French chemist Eugène Chevreul, but it wasn't until 1847 that this amino acid derivative was found to play a role in muscle function. From the 1970s and 80s, scientists began to investigate creatine's properties, before intensifying their research in the 90s.

Creatine's growing popularity stemmed from the media coverage of certain performances by top athletes, and the association of these performances with the consumption of creatine by these athletes. This media coverage led to an increase in creatine consumption by athletes worldwide.

what is creatine and what does it do?

Creatine is an amino acid derivative produced naturally by the body from the synthesis of three amino acids:

• glycine
• arginine
• methionine

Creatine is found in the diet (meat, poultry and fish) at a rate of 5 g per 1 kg of meat.

Once synthesized in the liver, kidneys and pancreas, creatine is transported by the blood to the muscles for storage. The brain, heart and testicles also store creatine, albeit in minute quantities.

Creatine present in the blood is partly fed to the muscles, where it binds with phosphate to form phosphocreatine. Phosphocreatine then binds with ADP (adenosine diphosphate) molecules to transform into ATP (adenosine triphosphate). ATP is a source of energy for cells, and the energy source responsible for muscle contraction. Once used by the muscles, creatine is transformed into creatinine, a natural "waste product" filtered by the kidneys and eliminated in the urine.

Creatine supplementation accelerates the rate of ATP resynthesis by increasing muscle phosphocreatine reserves by up to 20%, providing an immediate source of energy. Creatine is most effective for short, intense efforts of no more than 2 to 3 minutes. It improves explosiveness by increasing muscle contraction capacity. On the other hand, creatine is not effective in endurance sports. Creatine supplementation also has the effect of creating water retention in intra-muscular cells, artificially increasing muscle volume. However, it is the increase in the intensity of the efforts made, and therefore the workload on the muscles, that will have the effect of increasing muscle volume over the long term. Creatine is therefore beneficial for mass gain.

Let's take a look at the main types of synthetic creatine available on the market and their effectiveness, as well as the recommended dosage for deriving the best benefits from creatine supplementation.

The different forms of creatine

creatine monohydrate

The best-known form of creatine is creatine monohydrate. Creatine monohydrate boosts strength and muscle mass over the long term, when combined with proper nutrition and training. To improve its assimilation, it should be ingested with simple carbohydrates. However, contrary to what was recommended just a few years ago, creatine monohydrate should not be taken a few minutes before training, as it will not have the desired effect. You need to stick to a year-round supplementation program to make up for what you can't get from diet alone. There's also no need to observe a loading period, but a dose of 5 g a day will replenish muscle reserves.

Creatine kre-alkalyn

Creatine kre-alkalyn was launched in the early 2000s. An improved version of creatine monohydrate, this product offers better assimilation thanks to a different (basic) pH, as well as greater efficacy at a lower dosage. What's more, unlike creatine monohydrate, a relatively low dose of creatine kre-alkalyn can be taken just before a training session. In fact, the product will enable better recovery during the session, and therefore a better ability to string together sets.

Creatine Hcl

Similar to creatine monohydrate, creatine HCL is a much more soluble substance, which means it is much better absorbed by the stomach without needing to be coupled with another product. More of what is ingested therefore reaches the muscles, reducing the amount absorbed for the same result. A dose of two grams may suffice.

Creatine nitrate

Another interesting creatine, this time coupled with nitric acid which, once absorbed, converts to NO (nitric oxide). As you know, NO has a vasodilating effect, allowing greater blood flow to the muscles and, consequently, a greater quantity of nutrients to feed them, which in turn means a greater quantity of creatine is supplied.

Tri-creatine malate

One of the latest developments in creatine is tri-creatine malate. Produced by combining three different types of creatine with a malic acid molecule, it is more rapidly absorbed and therefore more readily available. This bioavailability, combined with better absorption quality, means that at low doses, it is more effective than creatine monohydrate. A dosage of 2 g per day is more than sufficient. Tri-creatine malate is particularly suitable for long-duration strength trainers such as body-builders.

Creatine: in what form?

Synthetic creatines are available in two forms:

• Powder: this is the most widespread and economical form. Disadvantages: you have to measure it out yourself and mix it with a liquid
• Capsules: more expensive than powdered creatine, they are also more practical, as they are easier to transport and already dosed.

Recently, liquid creatine has appeared on the market. Much more expensive than powder and capsules, and less stable, it has yet to win unanimous approval.

Conclusion on creatine

Safe for health (as long as prescribed doses are respected) and offering excellent results, creatine is one of the must-have supplements in the arsenal of strength and explosive sports enthusiasts. The sports nutrition industry regularly improves the quality and efficacy of creatine on its own or by combining it with different molecules that potentiate its effects. don't hesitate to test this supplement in its various forms to find the one that suits you best, as everyone reacts differently to the same supplement.

Author Alexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his bodybuilding experience with MegaGear blog readers