Creatine is a chemical mainly produced in the liver and kidneys that muscle tissue uses to create and store high-energy compounds. It is also supplied to the body with food. Since its beneficial effect on athletic performance has been noticed, creatine supplements in powder or capsules are one of the most commonly used preparations among bodybuilders.
Contribution of creatin to energy supply to muscles
Most of the creatine stores are stored in the muscles in the form of phosphocreatine, a compound that stores energy in high-energy bonds. It is crucial in the production of ATP, the carrier of chemical energy in cells, thanks to which the muscles can work during sports training.
Creatine thus helps to maintain a high level of ATP, which translates into the improvement of physical abilities - in people taking creatine in the form of of the supplement, even a 15% increase in the exercise capacity of the muscles is noted. Rebuilding ATP is also important in the period between visits to the gym - increasing the efficiency of this process significantly accelerates regeneration after training.
Muscle growth thanks to creatine supplementation
Creatine also works by inhibiting myostatin, a protein that prevents the growth of muscle tissue. In addition, creatin accelerates the secretion of the anabolic hormone IGF-1, which determines the more efficient synthesis of the active and passive elements of the muscle. The anti-catabolic and anabolic properties of creatine translate into an increase in the volume of muscles, which helps to achieve the desired results faster.
What form of creatine is most popular among bodybuilders?
Both creatine powder and creatine tablets are very popular forms due to their easy digestibility in the body, and the choice of a specific variant depends only on the consumer. Athletes who prefer to take a supplement with Creatine Powder often choose flavoring. This form allows you to prepare tasty cocktails that can be eaten with pleasure after training. On the other hand, supporters of rheatin capsules can reach for both smaller packages and large packets of tablets.
Creatin in supplements comes in different forms, which are characterized by slightly different structure and properties. The most common and cheapest on the market is creatine monohydrate, which has gained popularity due to the effective acceleration of muscle tissue growth. Rapid muscle growth, however, is usually associated with water retention in the body. On the other hand, creatin malate is a slightly more expensive option, but liked by many athletes - the visual effects are visible after a long time, but this compound is slightly better tolerated by the body and has a gentle effect on the stomach. Other variants that occur are creatine phosphate or creatine citrate.