Do you know what Creatine is for?

Creatine is a molecule that is present in our body naturally, it is synthesized from various amino acids that make up proteins.

The supplement that has a protein origin, obtained from animal foods: meat, fish, etc.

It is important to know that the supplement has a structural function, that is, it is also a great energy source. Most of the creatine that our body has is located in the muscles, since it is there that will perform some of its most important functions.

Para que serve Creatina no ciclo de atividades fĂ­sicas?

Our body is able to synthesize part of what we will need for our daily tasks, which amounts to approximately half of what we acquire.

All that is left: that is, the amount that is missing, we get through food, but only when we eat a balanced and complete diet. When taken as a supplement, it increases muscle phosphocreatine reserves, but what does that mean?

In practice this means that it increases the capacity to perform high intensity exercises and also recovery, especially in short periods of time and when the practice is high performance exercises.

With the use of it it is possible to carry out training with more quality and therefore increases the performance. But the effect is different in relation to the type of sport you practice.

But then, what is Creatine for?

Creatine has many effects, but not all are proven to be beneficial.

But it is known that creatine is an ergogenic substance that can provide an improvement in sports performance, which has been proven in some studies.

In addition, creatine produces an increase in its own muscle mass, thanks to its structural function, since it has the ability to assist in the absorption of fibers, that is, a greater performance in intense and short exercises.

It acts as a reserve molecule suitable for the generation of ATP, very important for intense and short exercise, since it will act at the moment when the muscle receives energy from ATP (the person responsible for the release).

Creatine decreases muscle fatigue when repeated sets are done with great intensity and in a short time.

This is due to the reduction in the increase and decrease in ammonium in both intracellular pH and blood that occurs during intense and repeated exercise.

Another situation for which creatine is used: improving the effectiveness of physical activity performed at high intensity.

This increase in the concentration of creatine in the muscle that reduces its acidity (by lowering the pH) makes it possible to increase the load during exercise and can work with more repetitions and faster recoveries.

Creatine intake also helps speed the transfer of substrates between cell compartments, such as mitochondria and cytoplasms.

This helps to recover ATPS during break periods.

Acceleration of muscle contraction and relaxation

The use of creatine accelerates muscle contraction and relaxation to facilitate the release of calcium from the sarcoplasmic reticulum found in each cell.

This is because the actomyosin bridges formed are separated, allowing the muscle fiber to stimulate their increase faster, thus bringing efficiency to the training.

Creatine favors hypertrophy, and this can increase the intensity and duration of exercise and exert an anabolic stimulus to metabolism.

It acts as a buffer system in the face of muscle acidity when fatigue is generated, which can cause athletes to support greater loads of lactic acid without fatigue.

Conclusion

It is clear that for those who carry out a supplementation program that creatine intake is necessary, since it acts mainly on muscle growth, although it is possible to have this increase without creatine.

The supplement having a more important role in not letting the muscles fatigue so much after a hard cycle of exercises.

Did you learn more about what creatine is for? We have another article that may interest you, about another supplement, which if used together with creatine greatly increases your possibility of results. See here all about whey protein.