Scientifically speaking, creatine is related to energy supply, specifically energy supplement. Human energy comes directly from ATP. Unfortunately, cells tend to maintain low levels of ATP.
If too much energy is used at one time, too much acid will be produced, which will lead to the disorder of cell function, and in order to resist the nature of this cell.
You need creatine kinase to help you. When ATP is used, creatine kinase can inhibit excessive acid production by separating hydrogen ions.
In addition, creatine kinase will combine ADP, the product of ATP consumption, with creatine phosphate to regenerate ATP, which is a process of generating energy, and it is called phosphogen system.
The system replenishes energy within ten seconds after exercise, much faster than other sources such as sugar and fat.
Then creatine will be converted into creatine phosphate, but forget that your body doesn't want too much ATP, so when there is too much ATP in the cell, ATP will react with creatine phosphate to produce creatine phosphate.
The more creatine in the body, the more creatine phosphate is produced and the more energy is added to the body, which is also the working principle of creatine as a supplement.
Although the human body can produce creatine by itself by decomposing amino acids, glycine and arginine, research shows that the use of creatine is beneficial to the body, especially it can obviously improve the strength level.
Studies have shown that muscle strength will increase by 26% after taking creatine monohydrate.
But note that people usually think that creatine can help muscle growth, but it is not, at least not directly.
Two indirect reasons that may promote muscle growth are to provide muscle with more energy to increase its strength level, and to stimulate muscle through exercise and increase the water content of cells, which will make muscle look bigger visually.
Of course, creatine has other benefits. It can supplement the consumption of glycogen, which is the key to generate energy. Creatine can also relieve fatigue and depression.
Even studies have shown that creatine can even relieve headache and dizziness after brain surgery in children.
As for how and how much creatine is used, the recommended dose given by the study is three to five grams a day, and creatine can be stopped at any time.
In that case, are there any side effects with creatine? Many people will pay attention to whether creatine will affect the kidneys and liver.
But in fact, there is no evidence that creatine has any side effects on human body. The only side effect is that it will increase the water content of cells and make you look a little bloated.