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What is creatine?

2025-01-10

Creatine is a nitrogenous organic acid that provides energy for muscles and nerve cells in human tissues. Creatine is a nitrogenous organic acid composed of three amino acids: arginine, glycine and methionine. Creatine is a naturally occurring amino acid derivative in the human body and can also be taken into the body through food. Creatine can provide energy for human tissues, mainly targeting muscle and nerve cell tissues.

creatine

Creatine exists naturally in vertebrates, especially in muscle tissue. There is a positive correlation between creatine levels and muscle motor ability. Higher creatine content usually means stronger muscle motor ability.

It can not only provide energy quickly, but also increase strength, grow muscle and accelerate fatigue recovery.
The more creatine is stored in the human body, the more sufficient the energy supply, the faster the fatigue recovery, and the stronger the exercise energy.

The main energy supply substance of the human body is ATP. ATP is generally not stored excessively in the body, so ATP is consumed quickly during exercise. Creatine can quickly replenish ATP and quickly increase muscle strength. The metabolism of creatine generally maintains a relatively balanced state in a normal body and does not require additional supplementation. However, if physical energy consumption is high, additional creatine supplementation is required.

Creatine Phosphate

Does creatine supplementation really work?

Improve athletic performance
Creatine can be quickly converted into creatine phosphate and stored in muscles to provide energy for muscle contraction. In high-intensity, short-term, explosive exercise, creatine phosphate is the direct energy supply substance of ATP (adenosine triphosphate), so supplementing creatine can significantly increase muscle energy reserves and improve exercise performance and duration.

Promote muscle growth
It can increase the creatine content in muscle cells, allowing muscle cells to store more water, thereby increasing muscle volume and fullness. It can also increase muscle strength, enhance physical fitness to a certain extent, and help improve symptoms such as muscle atrophy and limb weakness caused by various diseases.

BENEFITS OF CREATINE

Improve metabolism
Creatine contains a lot of water and can promote metabolism in the body. Proper consumption can speed up metabolism in the body and is beneficial to health.

Enhance immunity
Creatine is a nitrogen-containing organic acid that can promote the body's metabolism, improve the body's immunity, and to a certain extent, prevent cardiovascular disease.

Promote fat metabolism
Creatine contains a large amount of amino acids, and amino acids are nutrients needed by the human body. Appropriate consumption of creatine can promote fat metabolism in the body and can help improve symptoms such as obesity and hyperlipidemia.

Speed up recovery
Creatine supplements can increase muscle glycogen reserves in muscle cells, accelerate the resynthesis of muscle glycogen after exercise, and promote rapid muscle recovery. At the same time, creatine can also reduce muscle fatigue and muscle soreness, helping athletes recover faster.

Improve neurological function
Some studies suggest that creatine supplements may also benefit the nervous system, improving nerve conduction velocity and muscle contraction efficiency, further enhancing athletic performance.

In what fields can creatine be used?

Health products
Creatine is widely used as a raw material for health products. Its main function is to enhance the explosive power and muscle endurance of sports, promote muscle growth and strength growth. Creatine can be used as a nutritional supplement to help the human body replenish energy and maintain positive nitrogen balance. It is especially beneficial for people who need to increase physical strength or perform special exercises.

Food
Creatine is mainly used in the production of food additives in the food field. It can improve the taste of food, improve food quality, and help prevent food from spoiling or deteriorating. For example, it is added to beverages or sports foods.

Cosmetics
Creatine is mostly used as an active ingredient in the cosmetics field, with anti-aging, moisturizing, and enhancing skin elasticity. It plays a very important role in eye creams and essences.

Medicine
In the pharmaceutical field, creatine is mainly used as a pharmaceutical intermediate. It can be used to produce drugs for the treatment of diseases such as diabetes and myocardial infarction, and has the effect of enhancing human immunity and accelerating wound healing.

How does creatine work?

1. Energy supply
Creatine, as a key substance in energy metabolism, is mainly involved in the energy supply of the creatine phosphate (PCr) system. When muscles need fast and high-intensity energy, creatine (Creatine) will release energy by converting into creatine phosphate (PCr). Creatine phosphate (PCr) can "donate" its phosphate group to ADP (adenosine diphosphate) previously consumed by muscle contraction or other functions, and regenerate ATP (adenosine triphosphate). ATP is the direct energy source that muscle contraction and other cell functions rely on.

2. Energy regeneration and circulation
In muscles, the reserve of ATP is limited. When ATP is used as an energy source, it is converted into ADP and releases energy. At this time, the phosphate group of creatine phosphate (PCr) will be transferred to ADP, so that it will resynthesize ATP, thus completing a process of energy regeneration and circulation.
Through this process, creatine can quickly provide ATP regeneration and maintain normal muscle function when muscles are exercising at high intensity or need fast energy.

Creatine Work?

3. Effects of Creatine Supplementation
Creatine supplementation can increase the amount of phosphocreatine (PCr) in muscle and other metabolically active tissues. This helps enhance the performance of short-term, high-intensity exercise, because more phosphocreatine reserves mean more ATP can be continuously produced during exercise.

4. Storage and Synthesis
Creatine is mainly stored in muscle tissue, but it can also be taken from food, such as meat and fish. In addition, creatine can also be synthesized in organs such as the kidneys, liver and pancreas through amino acids such as glycine, arginine and methionine (methionine).

In summary, the working principle of creatine is mainly through participation in the phosphocreatine (PCr) system, playing a key role in energy metabolism. It can quickly provide energy when needed and maintain normal muscle function through energy regeneration and circulation mechanisms. Creatine supplementation can increase the level of phosphocreatine in muscles, thereby enhancing exercise performance and promoting muscle growth.

Is creatine only useful for strength training?

Although creatine supplementation is theoretically primarily beneficial for those participating in high-intensity intermittent resistance/strength-based activities, there is growing evidence that creatine supplementation may also provide beneficial effects for other activities. Supplementation with carbohydrates or carbohydrates and protein may promote greater muscle glycogen storage compared to carbohydrate supplementation alone.
Since glycogen replenishment is important for promoting recovery and preventing overtraining during intensive training, creatine supplementation may help maintain optimal glycogen levels in athletes who deplete large amounts of glycogen during training and/or competition. In addition, creatine supplementation during recovery from exercise-induced muscle damage may reduce muscle damage and better maintain muscle performance.