Creatine is an organic compound derived from the amino acids arginine, glycine and methionine.
The muscles are not able to synthesize it and for this reason they take it from the bloodstream to store it, mainly in the form of phosphocreatine, which is an immediate and direct source of ATP or energy, necessary for muscle contraction.
Creatine increases the effectiveness of anaerobic exercise: it allows training with greater intensity, improve recovery, increase muscle volume and even improve brain function, particularly in intense, short and explosive workouts.
Creatine is able to counteract the decrease in pH and the effects of lactic acid in our muscles, causing fatigue or cramping. It has also been shown to be effective in the treatment of sarcopenia (loss of muscle mass due to aging). This compound is found in foods such as meat, salmon, dairy products and eggs.
It is used as a dietary supplement for intensity sports (bodybuilders, weight lifters and even those who perform high-speed racing), as it allows repetitive loads coupled with brief periods of recovery.
It is consumed in an initial phase or load for a week and then continues with a maintenance phase at a lower dose, since the capacity of muscle accumulation of the compound is limited. During the first week or loading phase, about 20 grams per day are recommended.
However, to get those 20 grams of creatine you would have to ingest approximately 4 kilos per day of meat (with the negative consequences that such excess would have). In view of the above, it is very important for athletes to take supplements, along with adequate hydration, as creatine increases the transport of water to the cell interior.
The KN Nutrition Creatine formula is ideal as a nutritional supplement. It allows you to graduate the weekly dose and consume what you need.
The uptake of creatine can be improved by the simultaneous intake of amino acids (such as taurine), or carbohydrates. Vitamin E also improves the transport capacity of creatine to the muscles, while caffeine could affect its absorption, which is why it is recommended not to mix it with drinks containing this compound.
If you have more questions or want to clarify our information, consult your specialist doctor.