What is creatine, and you must take most of the studied supplement (2025)

First, it was Mushroom in your coffee. then Protein in your soda. The latest essential well -being that infiltrates your store is creatine. On the days of history, creatine supplements were an essential component of the muscles, as it was deported to the cabinets of collective tricks and bodybuilding. Recently, she made her way to Pilates Studios, Tactox Girls Girls Girls, and a lifetime well -being.

“Creatine has gained popularity among women across different age groups,” says Grechen Zimmerman, a registered dietitian. “We see women who raise heavier, and there was this thing that was going on a decade or two, as women believed that if they were heavy, they will be intensified. Now we know that this is not true, and of course, there is some interest in the two dignity for this reason.”

But what He is Creatine? Here’s everything you need to know.

Creatine, clearer

Creatine is a complex that produces your body in the liver, kidneys and pancreas, according to Federica, Amaati, a medical scientist and a registered general health nutritionist. Most of it ends in the muscles of the skeleton, as it is stored as a phosphorous and is used to regenerate the adenosine tripod (ATP), the molecule that indicates muscle contractions, nerve signals, and protein synthesis to repair tissues. The rest-Less than 5 percentIt is found in brain tissue and testes.

You make about three Creatine from three amino acids: arginine, glycine, and methionine. You can also get more animal foods such as red meat, fish and poultry. For most healthy people, this is enough. Therefore, creatine supplements are not necessary for public health, but they can enhance performance and recovery under appropriate conditions.

How creatine works in the body

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ATP is the main power source for your cells. High -density exercises that quickly drain them, ATP broken into adenosine (ADP). Phosphate creatine donates the phosphate group to ADP, and recycled them again to ATP almost immediately. The more phosphocritis stored in your muscles, the more faster the ATP renews and the more strength you can produce in short fiery shorts.

Muscle growth and exercise performance

Creatine is very useful for activities that require a short and intense effort: running, weightlifting, and high -density separation training, to name a few. It is much less important for endurance sports like marathon. Some evidence indicates that creatine also increases the storage of glycogen in the muscles, which may help recover and renew energy between the sessions.

Creatine does not build the muscles directly, but it is associated with sufficient resistance and nutrition, it can help maintain the strength of the muscles and lean body mass. It is especially important if you recover from an injury, or Whenever you advanceWhen sarcopinia (age associated muscle loss) becomes dangerous, as it stimulates specialized stem cells known as satellite cells. Zimmerman notes that women, especially in menopause and menopause, may see health benefits. “With the age of age – in the 1940s – we may lose the mass of the body from 1 to 2 percent a year, and this can affect bone health later in life,” says Zimmerman. “Creatine (nutritional supplements) supports maintaining meager muscle mass.”

Zimmerman adds, “Women tend to have a normal decrease in muscle mass, so I think women may already respond better to supplements, because they are mainly,” Zimmerman added.

Creatine health and brain health

While the effects of creatine supplements on mathematical performance are well documented, their effects on mental performance are still emerging. Early results are promising. Studies indicate It may reduce mental fatigue, especially during high pressure situations, such as sleep deprivation or exercise. It may also improve certain aspects of memory, especially in groups with low creatine levels, such as vegetarians and older adults.

Even some initial research indicates that it can help in symptoms of depression by supporting brain energy and increasing the production of neurotransmitters that feel a feeling such as dopamine and serotonin. Zimmerman says this is especially related to women who suffer from menopause and menopause. “Estrogen hormone transformations affect the health of the brain, our mood, the fog of the brain, and the ability to think clearly.”

The best form of creatine

Nowadays, a step to any GNC and you will find several forms of creatine: creatine hydrochloride, creatine trailer in magnesium, creatine cigratin, creatine nitrate, ethyle ethyl, and stored creatine. But the creative croatine hydrate is the most study, the most effective, usually cheaper, cheaper, According to the International Association of Sports Nutrition. There is no other form that has shown any additional benefits, as ATATI confirms.

Mono -creatine hydrate is usually sold as a white powder without a flavor that you can mix in water or shaking. My nation says the standard dose ranges between three to five grams per day. My nation says that some athletes may be “loaded” in higher doses, but studies indicate that this does not provide any long -term benefits and can put unnecessary pressure on the kidneys.

Is creatine safe?

For most healthy adults, creatine is a safe attachment and good tolerance for several months or even years of use. Short and long -term clinical trials did not find any major health risks. The main side effects are simple: weight gain from keeping temporary water in the first week of supplements, bloating, and moderate discomfort, usually from large doses.

However, there are some considerations that must be taken into account:

Meet the experts

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