Adenosine triphosphate (ATP) is a universal source of energy in living organisms. Creatine is a nitrogen-containing carboxylic acid that is responsible for the synthesis and transport of ATP to organs and tissues in vertebrates. Acts as a substrate for its formation. It enters the body with meat from animals, birds and fish, partially synthesized in the liver.
60% of the substance in the body is present in the form of a compound with phosphoric acid - phosphate. Participation in the synthesis of ATP looks like this: ADP (adenosine diphosphate) + Creatine phosphate => ATP-creatine.
As a result of combining with the ATP molecule, creatine becomes its carrier to those cellular structures where active redox processes take place (neurons, muscles or endocrine glands). For this reason, it is included in numerous nutritional supplements recommended for athletes to replenish energy expenditures, increase strength and endurance during exercise.
Combined intake with proteins and carbohydrates promotes muscle gain and weight gain. The substance tends to accumulate in the body.
Forms of creatine
Creatine comes in 3 forms:
- Solid (chewing gum, effervescent tablets and capsules).
- The mechanism of action of effervescent tablets is based on the interaction of anions of carbonic and citric acids in water with the formation of bubbles of carbon dioxide. This facilitates dissolution and absorption. Their disadvantage is the high cost.
- Chewing gum has an advantage in the rate at which the substance enters the bloodstream. The disadvantage is the lower percentage of absorbed creatine.
- Capsules are the most convenient form of use. Provides better preservation of the active substance and a greater percentage of its absorption compared to the tablet or powder form.
- Liquid (syrups). Purpose - to improve the absorption of creatine due to the presence of biologically active ingredients: soybean oil and aloe vera substrate. The same components ensure the preservation of creatine in solution for at least a year.
- Powder. Differs in ease of use due to its rapid dissolution in juice or water. The percentage of absorption of the substance is the same as that of the tablet form and slightly less than that of the encapsulated one.
Types of creatine
From the point of view of pharmacology, the following types of creatine are distinguished.
Monohydrate (Creatine monohydrate)
It is considered one of the most studied, effective and inexpensive types. Forms - powder, tablets, capsules. Part of sports supplements. Contains about 12% water. Due to fine grinding, we will dissolve well. Read more about creatine monohydrate here.
Popular supplements:
- MD Creatine;
- Performance Creatine.
Anhydrous (Creatine anhydrous)
Contains on average 6% more creatine than creatine monohydrate, due to the removal of water from the powder. The disadvantage of the form is its high cost, which makes the food additive unprofitable.
Popular supplements:
- TruCreatine;
- Betaine Anhydrous;
- Cellmass.
Creatine citrate
It is combined with citric acid - a component of the tricarboxylic acid cycle (TCA) - due to which the form contains an increased supply of energy. Let's well dissolve in water.
Phosphate (Creatine phosphate)
Close substitute for monohydrate. The disadvantage is inhibition of the absorption of creatine in the gastrointestinal tract, as well as a higher cost.
Malate (Creatine Malate)
This is a compound with malic acid, a component of CTA. It is highly soluble and contains, in comparison with monohydrate, a greater amount of energy.
Available in two varieties:
- dicreatine (Di-Creatine Malate);
- tricreatine (Tri-Creatine Malate).
Creatine tartrate
A variant of the connection of the creatine molecule with tartaric acid. Differs in a longer shelf life.
It is used in the manufacture of gum, effervescent tablets and solid forms of sports nutrition. The absorption of creatine with the use of tartrate is gradual.
Magnesium
Magnesium salt. Facilitates the process of absorption and conversion of creatine phosphate into ATP.
Glutamine-taurine (Creatine-glutamine-taurine)
A combined preparation containing glutamic acid and taurine (a vitamin-like sulfur-containing amino acid that is part of the structure of the myocardium and skeletal muscles). The components act in a similar way on myocytes, enhancing each other's action.
Most Popular Supplements:
- CGT-10;
- PRO-CGT;
- Super CGT Complex.
HMB / HMB (β-hydroxy-β-methylbutyrate)
Combination with leucine (an amino acid found in muscle tissue). Differs in high solubility.
The most popular supplements for athletes:
- HMB + Creatine;
- Creatine HMB ARMOR;
- Creatine HMB.
Ethyl ether (Creatine ethyl ester)
The product is new, high-tech. Possesses good absorption and high bioavailability.
It comes in two varieties:
- ethyl ether malate;
- ethyl acetate.
Creatine titrate
An innovative form that improves the dissolution and absorption of the drug through the interaction with water ions (H3O + and OH-).
Krealkalin (buffered or buffered, Kre-Alkalyn)
A form of creatine in an alkaline environment. Efficiency is questioned.
Creatine nitrate
Compound with nitric acid. It is assumed that the presence of the oxidized form of nitrogen promotes vasodilation by increasing the bioavailability of creatine. There is no convincing evidence in favor of this theory.
Popular:
- Creatine Nitrate;
- CM2 Nitrate;
- CN3;
- Creatine Nitrate3 Fuel.
Α-ketoglutarate (AKG)
Salt of α-ketoglutaric acid. Used as a dietary supplement. There is no evidence to support the benefits of this form over others.
Hydrochloride (Creatine HCl)
Let's well dissolve in water.
Recommend:
- Creatine HCl;
- Crea-HCl;
- Creatine Hydrochloride.
Peptides
A mixture of di- and tripeptides of whey hydrolyzate with creatine monohydrate. The high price and bitter taste are among its disadvantages. Absorbed within 20-30 minutes.
Long acting
An innovative form that allows you to gradually saturate the blood with creatine over a long time. The benefits for humans have not been proven.
Dorian Yates Creagen is most often advised.
Phosphocreatine solution
Macroergic. It is used for intravenous drip in the presence of signs of myocardial ischemia (acute myocardial infarction, various types of angina pectoris), as well as in sports medicine to increase endurance.
It is also called Neoton otherwise.
Recommendations for taking creatine
The most common advice is the following:
- The most preferable scheme is considered to be 1.5 months of admission and 1.5 - a break.
- The daily norm is 0.03 g / kg of the athlete's body weight. During training, the dose is doubled.
- For better utilization, insulin is needed, the formation of which is stimulated by honey or grape juice.
- Reception with food is undesirable, as it slows down the absorption.
