How does creatine influence sports?

Creatine is a natural compound that is synthesized in the liver, pancreas, and kidneys from three amino acids (arginine, glycine, and methionine). It is part of a compound, called phosphocreatine, which together with ATP (adenosine triphosphate) are the only sources of energy for muscle contraction. This compound is mainly found in muscle. An adult weighing 70 kg has creatine deposits of 120 grams, so the need for creatine will be 2 grams per day. Half of the creatine will be synthesized in the body and the other half will be ingested with the diet from foods of animal origin such as meat, fish and dairy.

• The increase in muscle phosphocreatine and creatine reserves would increase the ability to do high intensity exercise and recover in a short time and with power exercises.
• However, not all sports will benefit from supplementing with creatine.
• For questions about the athlete's diet, health and habits, MAPFRE has insurance for athletes with advisory services by experts in nutrition and sports medicine.

Creatine supplementation

70% of the studies that have been carried out regarding creatine supplementation have shown that the muscular deposits of creatine can increase between 15-30% and those of phosphocreatine between 10-40% with the appropriate dose. It should be noted that the other 30% did not notice changes in muscle mass or performance after the supplement.

How does creatine work to improve athletic performance?

The increase in muscle phosphocreatine and creatine reserves would increase the ability to perform high intensity exercise and to recover in short periods of time and with power exercises, therefore:

• Increase the duration of a maximum exercise.
• Recovery between series is accelerated.
• Hypertrophy is favored by facilitating the increase in intensity and duration of exercise
• It acts as a stopper against muscle acidity when fatigue is generated inside the muscles, preventing acidification.

Is it beneficial in all sports?

No, only in those sports that involve short and intense periods of force such as weightlifting or sprinting. Or in those interval sports such as soccer or basketball, since it favors recovery between intense efforts and delays fatigue. In endurance athletes, creatine is assimilated very little due to the type of muscle fiber that is developed and, in the case of good assimilation, it must be taken into account that it leads to a weight gain of between 0.5-2Kg due to the water drag involved. and that can be a problem.

What dosage is recommended?

The most widely used protocol is the intake of 20 grams divided into four intakes of 5-7 grams daily for 5-7 days without meals. Although several recent studies have shown that this amount is excessive and that almost all creatine is excreted in the urine, so they advise taking small amounts and slowing intestinal absorption. Therefore, it is currently recommended between 0.5-1 gram per intake, with a maximum of 6 intakes per day, that is, 6 grams per day for 5-6 days and taking them with meals to delay its absorption and not be excreted. . The most common format is creatine monohydrate. As a maintenance dose, 2 grams daily are recommended for 8-12 weeks.

Side effects?

It seems that the only side effect is weight gain, between 0.5-2 kg, as a result of increased muscle mass and water (provided that the appropriate workouts are practiced). There is no indication, if the correct dose is taken, of other side effects, although if it is exceeded, muscle cramps, kidney damage, dehydration or diarrhea can occur. Each athlete must determine whether creatine supplementation can help him depending on the type of sport he practices since, as has been seen, there are 30% of people in whom it does not produce improvement.

MAPFRE, NEXT TO THOSE WHO DO SPORTS

If you have any questions regarding the athlete's diet, it is important to have the recommendation of a specialist. MAPFRE Salud insurances include an exclusive Nutritional Counseling service by Specialists in Nutrition and Sports Medicine through the TeCuidamos program.