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Creatine

What is Creatine?

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  • Bericht gepubliceerd op:mei 8, 2021
  • Berichtcategorie:ARTICLES / BLOG & NEWS
  • Laatste wijziging in bericht:mei 23, 2021
  • Leestijd:3 minuten gelezen

This article answers the question “what is creatine”.

What is Creatine?

Creatine is a substance that is naturally produced in the body. About 5% of this is in the brain, kidneys and liver. The remaining 95% (120-140 g) is stored in the muscles, where it forms an energy-rich molecule known as phosphocreatine. When phosphocreatine is broken down, ATP (Adenosine triphosphate) is released. ATP produces energy to fuel the muscles during heavy lifting and intense exercise. ATP is quickly depleted during strenuous activity. Therefore, taking a creatine supplement helps to increase our stores of phosphocreatine so that the body can produce more ATP. This makes muscles fatigued less quickly and you can maintain performance better during intensive training.

Athletes and bodybuilders have been using creatine supplements to improve performance for years. Now that you have read what creatine is, we will go into more detail about how it works and why you would want to use creatine;

What are the benefits of creatine supplementation?

The use of Creatine supplementation is backed by numerous scientific studies demonstrating the wide variety of performance and health benefits it can provide. We list some of these benefits below:

  • Increase muscle volume and strength
  • Improving muscle performance (peak power) during high-intensity resistance training
  • Declining levels of myostatin, a molecule responsible for inhibiting muscle growth
  • Increase the water content of muscles (volumization), which can increase muscle size quickly
  • Increasing levels of the anabolic hormone IG
  • Improve the performance of a single and repetitive sprint
  • Reduce fatigue
  • Improve glycogen synthesis
  • Increase anaerobic threshold
  • Increase work capacity
  • Improve recovery
  • Increase training tolerance
  • Possible improvement of aerobic capacity through increased shuttling of ATP from Mitochondria
  • Improve blood sugar control
  • Improve brain function
  • Provide protection for the brain and spinal cord
  • Preventing the loss of muscle mass, strength and bone in older people
  • Improving the treatment of certain neurological conditions

Scientific evidence for creatine

The position of the International Society of Sports Nutrition states that Creatine is the most effective ergonomic nutritional supplement currently available to athletes in terms of increasing intense exercise capacity and lean body mass during exercise. It is one of the world’s most tested supplements and has an excellent safety profile. Not only is it safe, but it has been reported to have a number of therapeutic benefits for healthy and diseased populations ranging from infants to the elderly.

Creatine for vegans

Note: If you are a vegan or vegetarian, you will likely benefit even more from creatine supplementation. Since the richest natural sources of creatine are meat, fish and poultry, a plant-based diet may not get you enough creatine. A supplement with creatine is then recommended.

Why use Time 4 Creatine?

Time 4 Creatine 600g is 100% pure premium quality creatine monohydrate.

It is unflavored so can be mixed with Time 4 Pre-Workout, Recovery or Whey Protein.

Note: Not all creatine on the market is of optimal quality. Not only can this decrease its effectiveness, but it can also pose a health risk. Therefore, we recommend that you only purchase the product from a reputable supplier who can provide a specification sheet with the following information:

Assay (must be at least 95% creatine)
Appearance should be white to pale cream
Moisture content must be less than or equal to 12.5%
The residue on ignition must be less than or equal to 1%
Must be negative for E. Coli, Salmonella and Staphylococcus aureus
Yeasts and molds must be less than 50 grams
Lead and mercury must be less than 10 ppm
Arsenic must be less than 3 ppm
Dicyandiamide must be less than 30 ppm