Creatine is a nitrogen compound produced in the kidney and liver from the amino acids glycine, arginine and methionine. However, it is also absorbed through food via fish or meat (approx. 0.5 g creatine per 100 g). The total body content of creatine in a 70 kg person is about 120 g, of which about 95% is present in skeletal muscle. Approximately 2 g is broken down daily and excreted as creatinine in the urine. The virtually creatine-free diet of vegetarians results in about 10% lower creatine stores compared with regular meat and fish consumers, but this does not result in any deficiency symptoms, since the body's own formation produces sufficient creatine.
How creatine works in the body
Creatine is stored in the body as creatine phosphate and thus performs several important functions in providing energy to the muscles, including helping to restore the energy carrier ATP (adenosine triphosphate), which is crucial for short-duration, high-intensity exercise. Creatine is also found in higher concentrations in fast muscle fibers (type II) than in slow muscle fibers (type I). Outside of sports, creatine supports muscular and neurological functions in various diseases, as well as in aging individuals or in rehabilitation. Increased availability of creatine or creatine phosphate in the muscle cell increases anaerobic-alactic performance through the associated ATP availability. This explains the improvements in performance during short high-intensity strength and sprint workloads, especially repetitive workloads with short recovery intervals.
Creatine can also support muscle and strength development when combined with strength training. This effect is observed with several weeks of supplementation and simultaneous strength training. Some athletes even increase muscle mass when creatine is not used during specific strength training periods. Some of the additional muscle mass is retained even after creatine is discontinued, which used to be the opposite view.
Creatine from SPONSER
SPONSER® offers various creatine products:
- A classic, pure CREATINE MONOHYDRATE an, which can be easily added and ingested anywhere due to its absolutely neutral taste.
- Next to it the CREATINE PYRUMAXa combination of creatine monohydrate and creatine pyruvate, which can improve the absorption of creatine monohydrate by non-responders due to the higher solubility of pyruvate.
- The third formulation, HMB & CREATINE SYNERGY, is a mixture of creatine monohydrate and HMB (hydroxymethyl butyrate), which is a synergistic combination of their anabolic and anti-catabolic functions. Ideal also for seniors for the purpose of muscle maintenance.
Literature: Flück, Joëlle (2020): Creatine - Creatine Monohydrate, in: Supplementguide Swiss Sports Nutrition Society, Version 2.0, November 2020.
Author: Remo Jutzeler
Head of R&D SPONSER SPORT FOOD
Ing. Food Science FH
MAS Nutrition & Health ETHZ
Image source: #486732926 blackday / stock.adobe.com
Published on: 29 July 2022