Creatine is a substance that is found naturally in the human body and helps to supply energy to the muscles. This allows you to increase muscle mass, increase strength and volume. It is an amino acid composed of arginine, glycine and methionine. It is produced naturally by the body and our body produces between 1 and 2 g of creatine per day. The body is able to produce some quantities on its own or can also get them from some foods but this process is complicated and hinders the metabolism.
 

Forms of creatine:

• Creatine monohydrate
• Creatine Etill Ester (EEC)
• Creatine pH-X
• Creatine phosphate
• Creatine Buffer (Kre-Alkalyn)
• Creatine disease
• Creatine pyruvate
• Magnesium creatine chelate
• Krea-Genic



Creatine monohydrate is the best known form of creatine and one of the most popular supplements used to increase weight and muscle mass. It is very suitable for vegetarians because they do not eat meat and the amount of creatine in their body is much lower. Kre-Alkalyn and Krea Genic Kreatins are the newest and most stable types of creatine, even 10 times more powerful than traditional creatine and thus ensure higher performance. Creatine ethyl ester helps increase muscle mass, strength and performance. Multi-component creatine is the most innovative type of creatine, and its benefits include rapid absorption, increased muscle mass, energy, increased performance and body weight. Creatine ph-X is a type of creatine in which the loading phase is not necessary and therefore it passes through the digestive tract without change and immediately enters the bloodstream.
 

Who is creatine recommended as a supplement?

Creatine is recommended to be used especially by athletes who have a short-term muscular load (in sports such as boxing, football, sprinting, strength sports and bodybuilding), as it increases strength, explosiveness and muscular endurance. With a high creatine intake, the body can respond by increasing weight by up to 2 kilograms in 7 days. This is because this supplement retains water intramuscularly. However, with low creatine intake, these weight gains have not been demonstrated.

 

The benefits of creatine

• Improves activity and heart health
• Protects cell membranes
• Protects the nervous system
• Increases physical performance
• Reduces the risk or level of depression
• Improves memory and memory capacity
• Improves bone quality (combined with vitamin D3)
• Protects DNA from damage
• Improves and rejuvenates the skin

Other benefits of creatine

• Neuro-protective effects on neurological diseases such as Parkinson's and Huntington's disease.
• The right amount of creatine helps to improve the optimal concentration of ATP (adenosine triphosphate, ie an immediate source of energy needed for muscle contraction) in the form of creatine phosphate, which ensures increased muscle cell volume, increased strength and increased muscle mass. Creatine draws water into cells. The osmotic effect not only means attracting and retaining water but also means that there are more nutrients inside the cell.
• The volume of resistance in the correct creatine supplementation varies between 5 and 10% and the body weight increases after a cycle of 2 months on average between 3 and 10%.

Interesting things about creatine

• The combination of creatine and caffeine does not reduce its effect
• 20% of people who take creatine from supplements do not have any changes because these people have a sufficient dose of creatine in their regular diet.
• The standard diet contains 1 g of creatine per day. Most people feel the benefits of creatine after consuming 3-4 grams a day
• Creatine supplementation may be more effective when combined with carbohydrate intake in the first 2 weeks.
• Based on current information, increasing creatine intake from nutritional supplements does not have a negative effect on health.