Despite insufficient evidence to support their use, countless millions of people take multivitamins every day. Compare that to creatine. Lay people classify it as a steroid and something only used by men who always smell of gymnastic socks, but there is much evidence that ordinary people could benefit from it.
Let me say it more: Not only should creatine be included It is a protein drink from a lift and should also be added to Dads Budweiser, Mommy's Soymilk, Nana's Chamomile Tea and Grandpa's Oatmeal. Damn, we might even one day find that there's a way to give them in Junior's sippy cup or juice box.
Creatine and Old Bastards
Sarcopenia is the loss of muscle tissue as part of the natural aging process. Muscular muscles wither and the ability to do simple tasks disappears. When old people really become babies.
Weightlifting is an obvious answer, but as anyone who has ever had an aging relative can attest, the persuasion of lifting weights after a lifelong inactivity is likely to be met by a granny refusing to make you Lemon Bar or Grandpa sullenly watched the television for hours, refusing to take his medication.
However, at least some studies have shown that creatine supplementation alone ̵
Creatine and Longevity
There are several known mitochondrial-friendly compounds. Among them are coenzyme Q10, acetyl-1-carnitine, nicotinamide adenine dinucleotide (NAD) and pyrroloquinoline quinone (PQQ). To a certain extent, they all help to support the mitochondria in the production of ATP.
This leads to more energy, but also to happier mitochondria, whose overall health not only determines how long a particular cell lives and thrives, but also how the organ to which the cell belongs lives and thrives.
They get enough unhappy and unhealthy mitochondria and begin to suffer from organ failure, and when enough organs fail, this becomes too much trouble and they scrape them instead of replacing them with broken pieces. In other words, you are dying.
Oddly enough, creatine does not normally have room at the table of these other mitochondrial-nourishing supplements, though it appears to be more effective at raising ATP levels than any other active ingredient. 19659004] Creatine and Heart Function
As anyone who has ever read an article on creatine knows, this leads to increased production of ATP, the body's energy currency. Types of cells that rely on sufficient ATP levels include cardiac cells, but these values are always low in people with heart failure. This is typical for low energy and fatiguing tiredness.
However, when researchers administer creatine to heart patients, they become stronger. Your energy increases. They hit bingo tiles with new power on their cards.
While studies have not shown that creatine affects the ejection fraction (how well blood is pumped out of the heart), creatine seems to be a cheap, simple remedy. This can make life for cardiac patients better and maybe even longer.
Creatine and other diseases / benefits
- Creatine can lower blood sugar, especially in combination with exercise. This suggests that it can have a nutrient partitioning effect, ie it can help to store carbohydrates preferentially in fat.
- Creatine can increase the formation of osteoblasts (cells that form bone), which can help with bone repair and even osteoarthritis.
- Creatine can help reduce liver fat accumulation in individuals with non-alcoholic fatty liver disease.
- Creatine may help people with fibromyalgia (with chronically low creatine phosphate levels and ipso facto) low ATP levels.)
How to use creatine best
There are as many creatine loading regimens as there are grains of creatine on the bottom of my supplement pantry, but the best one is also one of the oldest:
- Multiply your body weight by 0.3 grams in kilograms. Take this amount and divide it into four equal doses and take one of these four times daily for five to seven days.
- Once charged, you only need 3 to 5 grams per day to maintain the full dose capacity.
If this multiple dose per day is too uncomfortable for you, take around 5 grams per day per day. When 30 days have elapsed, you have reached the maximum cell storage capacity, and you can continue to intake 3 to 5 grams per day.
Just make sure you're using micronized creatine that absorbs the grains better than versions from the big box stores.
What is the best time to take creatine?
As long as your cells are saturated with creatine (according to the loading protocol or after 30 days of taking 5 grams per day), this is probably the case. It probably does not matter when you take it.
However, there was a recent study in which 19 lifters split into two groups participated. Both groups performed the same training four days a week, five days a week. One group took 5 grams of pre-workout creatine and a group of 5 grams of creatine.
After one month, after training, the men in the creatine group gained TWICE as much muscle mass as the pre-workout creatine group. The after-workout group also lost about two kilos more fat than the pre-workout group and was able to use a few more pounds more than the pre-workout group.
The researchers thought the workout might have been somehow sensitized, the cells for creatine intake or perhaps the after-meal meal led to an increase in insulin, which also facilitated creatine uptake.
Whatever the reason, it does not hurt to take creatine after training. On non-training days, you can take it anytime.
Get micronized creatine here
The effects of low dose creatine
- Persky, A.M. & Brazeau, G.A. (2001). Clinical pharmacology of dietary supplement creatine monohydrate. Pharmacological Reviews, 53 (2), 161-176.
- Gualano, B., Novaes, RB, Artioli, GG, Freire, TO, Coelho, DF, Scagliusi, FB, … & Lancha Jr, AH (2008)). Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy men undergoing aerobic exercise. Amino acids, 34 (2), 245-250.
- Antonio J, Ciccone V. "The effects of dietary supplementation with creatine monohydrate before and after exercise on body composition and strength." J Int Soc Sports Nutr. 2013 6th August 10: 36.