Creatine is one of the most popular and studied supplements in the realm of physical performance and general well-being. Known for its positive effects on strength, muscle health, and cognitive function, creatine has proven to be an effective tool for maximising your training and improving your quality of life. In this article, we'll explain what creatine is, how it works in the body, and what the main benefits it can offer are.
What is Creatine?
Creatine is a natural compound primarily found in the skeletal muscles of the human body. It is produced from three amino acids: arginine, glycine, and methionine. Most of the creatine in the body is stored as phosphocreatine, which plays a crucial role in regenerating adenosine triphosphate (ATP), the main energy source for cells, particularly during high-intensity, short-duration activities.
In addition to its internal production, creatine is also present in foods such as red meat and fish, although the amounts obtained from the diet are much smaller compared to those used in supplements.
How does creatine work?
Creatine plays a fundamental role in ATP production, which is essential for cellular energy. During intense physical activities like weightlifting or sprints, ATP levels deplete quickly. Creatine helps maintain these levels by donating a phosphate group to ADP (adenosine diphosphate), thereby regenerating ATP and allowing the muscles to continue functioning at high intensity.
Benefits of Creatine
1. Improvement in Physical Performance
- Increased strength and power: Creatine is renowned for its ability to boost muscle strength and power. By enhancing ATP regeneration, it allows for more repetitions and heavier weights during training, which can lead to greater muscle mass and strength gains.
- Enhanced endurance in intense exercises: Besides increasing strength, creatine can improve endurance during short, explosive exercises such as sprints and heavy lifts. This translates to improved performance in activities that require bursts of intense energy.
2. Optimisation of Muscle Recovery
- Reduction in muscle damage and inflammation: Creatine helps reduce muscle damage and inflammation after exercise, speeding up recovery. This allows for more frequent and intense training, favouring quicker recovery between sessions.
- Improved glycogen replenishment: Creatine can also aid in replenishing glycogen levels in muscles, which is crucial for energy recovery after exercise.
3. Cognitive Benefits
- Enhanced cognitive function: In addition to its physical benefits, creatine has been shown to have positive effects on cognitive function. It can improve memory, focus, and problem-solving ability, making it particularly useful in situations requiring high mental concentration.
- Reduction in mental fatigue: Studies suggest that creatine can help reduce mental fatigue, benefiting both students and professionals who face intense cognitive demands.
4. Support for Muscle and Bone Health
- Increased muscle mass: Creatine helps increase lean muscle mass by improving water retention in muscles and promoting protein synthesis. This is beneficial for those looking to gain muscle mass and improve body composition.
- Potential bone health benefits: Some research suggests that creatine may have positive effects on bone health by improving bone density and reducing fracture risk, although more research is needed in this area.
How to Take Creatine
The most common way to supplement with creatine is through creatine monohydrate, which has been shown to be effective and safe.
- Loading Phase: Some people start with a loading phase, taking 20 grams of creatine per day (divided into 4 doses of 5 grams) for 5-7 days.
- Maintenance: After the loading phase, a maintenance dose of 3-5 grams per day is recommended.
- Constant dose alternative: It is also possible to take 3-5 grams daily without a loading phase, which is also effective, although it may take a bit longer to reach optimal levels in the muscles.
The synergy of creatine and matcha tea: enhance your overall performance
At Matcha & CO, we are excited to introduce our new innovative product: Matcha Creatine. This advanced formula combines creatine with the antioxidant power of matcha tea to offer you all the benefits of both ingredients in a single dose, making it easier to integrate into your daily routine and maximise results.
What does Matcha Creatine offer?
- Enhanced Performance: Experience a significant boost in strength and endurance during your workouts, supported by sustained and balanced energy thanks to the combination of creatine and matcha tea.
- Effective Recovery: Enjoy faster and more complete recovery, with reduced muscle damage and inflammation, supported by the combined effects of creatine and matcha’s antioxidants.
- Focus and Clarity: Maintain greater mental clarity and concentration, both during exercise and in your daily life, thanks to the synergy between the cognitive effects of creatine and the calming focus provided by matcha tea's L-theanine.
