Creatine — is one of the most popular and researched sports supplements.
Creatine is naturally found in the body and plays a key role in energy production, especially during high-intensity exercise.
Research has confirmed its effectiveness in improving physical performance, increasing muscle mass, and speeding up recovery after workouts.
It helps increase strength and power, making it ideal for high-intensity training.
Creatine helps supply muscles with energy, allowing for more repetitions and increased training volume.
Some studies also show that creatine may improve concentration and memory.
Creatine: what is it and how does it work?
Creatine — is a natural component that is mainly stored in muscles and helps provide them with energy during intense physical exertion.
It is synthesized in the body from the amino acids arginine, glycine, and methionine.
As a result of its action, the level of adenosine triphosphate (ATP) in cells increases, which contributes to improved performance during short-term and high-intensity exercises.
When you take creatine as a supplement, it increases the stores of phosphocreatine in the muscles, allowing ATP to be replenished more quickly. This leads to increased strength, endurance, and workout volume.
Creatine also aids in speeding up recovery after physical exertion. Studies show that taking creatine can reduce muscle damage and inflammation, allowing athletes to return to training more quickly.
Proper use of creatine
Proper use of creatine involves following recommended dosages and intake schedules.
It is usually recommended to start with a loading phase, lasting 5-7 days. During this period, you should take 20 grams of creatine per day, divided into 4 doses of 5 grams each. This helps quickly saturate the muscles with creatine.
After completing the loading phase, you should switch to a maintenance dose of 3-5 grams per day. This amount maintains a high level of creatine in the muscles and allows for maximum benefit from the supplement.
It is best to take creatine after workouts, with a sufficient amount of water (about 200-300 ml) to prevent dehydration. This is because creatine draws water into the muscles.
Avoid taking creatine on an empty stomach.
Creatine itself does not contain carbohydrates. However, it is recommended to take it with carbohydrates. Since carbohydrates stimulate insulin release, which helps improve creatine transport into the muscles.
This strategy is not applicable on a keto diet. However, on a keto diet, carbohydrates for creatine absorption can be replaced with other approaches.
Taking with protein. Instead of carbohydrates, you can take creatine with protein or amino acids (e.g., with whey protein).
Protein can also stimulate insulin release, though not as strongly as carbohydrates, which helps creatine absorb better.
Taking after workout. After a workout, muscles are more receptive to nutrient absorption, so taking creatine at this time, even without carbohydrates, will still be effective.
Creatine with electrolytes. Consuming creatine with electrolytes (especially sodium) can improve its transport into the muscles.
Combining with ketogenic products. Take creatine along with keto-friendly fats, such as coconut oil or MCT oil.
Although fats do not stimulate insulin release, this will improve the body’s energy supply and support keto adaptation.
