Creatine was discovered by Chevreul, a French scientist, in 1832. In 1835, it was defined as a new building block found in meat and forming meat.
Creatine; In recent years, it has been used by many amateur and professional athletes at different levels as an ergogenic support that improves and increases training and competition performance. One of the reasons for its use is that creatine is not included in the list of products containing doping by the World Anti-Doping Agency.
The first studies on the use of creatine began in the early 19th century. It has been concluded that not all of the creatinine taken into the body is excreted as creatinine (Cn) in the urine, but some of it remains in the body. Lieberg, however, also found that creatine can be obtained from several different muscle groups but is not found in other organs. The property of creatine in energy production was not identified until the discovery of creatine kinase (CK) in 1934 and adenosine diphosphate (ADP) by Lohmann in 1935.
Although creatine is largely found in foods of animal origin, kidneys, pancreas, It is produced through liver and brain cells. While approximately 95% of creatine is stored in the muscles in the form of phosphocreatine, 5% is stored as free creatine in the brain and testicles. For a healthy 70 kilogram (kg) male, the total creatine concentration in skeletal muscles is approximately 120 grams (g). This figure varies depending on the person's muscle fibril structure, whether they are male or female, age, nutrition and exercise status.
The fact that phosphagen stores such as adenine triphosphate (ATP) are full makes short-term, repetitive maximal exercises longer. It is thought that it not only makes it possible to achieve this goal, but also accelerates recovery. In terms of body components, on average there is a tendency to gain 1-2 kg of weight and lean body weight. In a study conducted on male and female football players, it was shown that acute creatine intake for approximately 7 days increased maximal exercise intensity. Despite these significant results, recent studies have shown that acute creatine supplementation has been associated with fatigue and repeated effects in the match simulation protocol. There is also a study showing that it has no positive effect on print capacity, but that long-term use may have more positive effects on performance.
Creatine supplementation has traditionally been associated with rapid speed and power athletes such as weightlifters and sprinters. However, in the context of football, creatine supplementation is a supplement that should be taken especially considering that phosphocreatine stores exhibit significant decreases during football matches. Accordingly, creatine supplementation improves sprint performance during both short-term and long-term interval exercise protocols. In addition to enhancing repeated sprint performance, players may consume creatine with the goal of enhancing strength-related improvements in muscle mass.
The hydrolysis of creatine phosphate allows rapid production of ATP needed for muscle contraction. The increase in creatine stores in the muscles is reflected in the ATP turnover rate and increases the resynthesis of phosphocreatine, providing a shorter recovery period and, as a result, an increase in training intensity.
Regarding the dosage of creatine, it is recommended to use a loading dose of 20-30 g/day (5-7 g 4 times a day) for 5 to 7 days, followed by 2-4 g/day to maintain intramuscular muscle stores. As a different application, a loading dose of 0.3 g/kg/day and a maintenance dose of 0.03 g/kg/day are recommended (İlhan O et al, 2016). With the philosophy that more intake is better, some athletes take more than the maximum amount they should take for muscle stores, but the excess dose of creatine taken cannot be used by the muscles.
Regarding the use of creatine, no serious side effects have been observed when used in appropriate doses. The most common side effects are body weight gain and increased compartment pressure. People with a history of renal dysfunction or a disease that may lead to renal failure (diabetes mellitus) should use creatine with caution. Additionally, athletes using potentially nephrotoxic drugs (non-steroidal anti-inflammatory drugs-NSAIDs) are at increased risk of renal dysfunction. It is recommended that they closely monitor their renal function status. Especially in the kidney and liver People with any problems should be careful about long-term use. Gastrointestinal side effects; diarrhea, bloating and nausea. No conclusions regarding hepatic dysfunction could be reached. According to the results of some studies, it can be stated that due to its fluid retention feature, it often increases muscle cramps by disrupting the intramuscular electrolyte balance.
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