Creatine is a natural amino acid produced in our body and plays a role in energy storage and release in muscles as creatine phosphate.
Nowadays; While creatine, used by many athletes to provide rapid energy, is found in the muscle structure, brain and blood; It is present in small amounts in urine. Its amount in urine increases in cases such as starvation, diabetes, severe liver diseases, muscular dystrophy, miasthenia gravis, fever, and severe infection. This is a sign that carbohydrates are not burned well.
This amino acid, whose nutritional sources are meat and milk; It is also preferred as a supplement.
In studies conducted; Creatine supplements,
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Increases the amount of muscle creatine and creatine phosphate,
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It increases performance and muscle mass in short-term high-intensity activities,
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It is stated that it provides continuity of muscle strength and delays fatigue by preventing lactic acid accumulation.
It should be used to support the nutrition program... Nutritional items used as supplements may cause side effects in long-term use, regardless of their purpose. Therefore, creatine used as a supplement; Carbohydrates should be planned together with protein. You should not think that the more creatine the more muscle strength; Because the amount that needs to be consumed is 1-6 teaspoons (5-30g). Therefore, creatine used in the appropriate amount for the macros and micros you need will increase the retention by the muscles.
In which sports areas should it be used?
The use of creatine in speed runs, weightlifting, exercises and sports that require a burst of energy in 30 seconds or less has healthier effects. while having; In some studies, it has been observed that creatine intake of 300 meter and 1000 meter athletes increases the performance and shortens the race time. However, it has been observed in studies that creatine supplementation reduces oxidative DNA damage and lipid oxidation resulting from intense resistance training.
Can I use creatine if I have muscle damage?
In a study on inflammation It was observed that the group followed by creatine supplements used for inflammation symptoms after sprint training had lower inflammation than the group that did not receive creatine supplements after exercise. It has been found that creatine supplementation also accelerates muscle rehabilitation after immobilization (injuries) and increases muscle mass.
As a result, creatine supplementation has a significant effect on the muscular system. the relevant International Society of Sports Nutrition (ISSN); It is the most effective nutritional ergogenic support that can be used by athletes to adapt to high-intensity training and increase lean body mass; It states that it can be preferred as an alternative for athletes when adequate monitoring and precautions are taken. But; You should definitely use it in a disciplined manner as an alternative to your nutrition program by planning its suitability for the sport you do with your trainer and dietician.
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