Creatine monohydrate and creatine intake
Particularly in the sports world, it is common to hear of creatine, creatine monohydrate, the supplementation of creatine, creatine phosphate, and how creatine supports muscle-building and energy metabolism. But what exactly is creatine and where does it occur in the body?
Creatine is an endogenous substance that is formed from the amino acids arginine, glycine and methionine, and is found primarily in muscle cells. It is produced by the liver, kidney and pancreas. Afterwards, creatine is transported to the target organs – e.g. skeletal muscle, heart and brain – and taken up by them.
Creatine monohydrate is a variety of creatine offered for use as a supplement. It contains creatine in the same form in which it occurs in the body. Creatine monohydrate has been investigated for efficacy in numerous studies, and is the most common form of creatine used for nutritional supplements. Creatine monohydrate is stable, safe, can be easily absorbed by the body and acts reliably.
How much creatine does the body need?
An adult (about 70 kg) needs about 2 – 4 grams of creatine per day. Approximately half of this is produced daily by the liver, kidney and pancreas. The rest is absorbed through food (meat and fish). An additional dietary supplement with creatine can therefore be useful for vegetarians or persons who eat very little meat and therefore consume less or no creatine. Additionally, people who want to actively increase their physical capacity during periods of intensive stress and thereby to actively increase muscle build-up also benefit from creatine supplementation. The creatine intake causes the creatine level in the tissue to reach its optimum. It is not possible to overload creatine memory.
Supplementation of creatine
It is scientifically proven that the use of creatine as a dietary supplement improves physical performance during short, intensive and repetitive exercise. This leads to optimal muscle build-up and helps to promote long term growth. The higher presence of creatine in the muscle improves the energy supply to the muscular cells and thus makes enhanced performance possible.