What is creatine?
What is creatine and why can a supplement be useful?
Creatine is a popular and widely researched supplement, especially among athletes. But why is creatine so important and when is supplementation useful?
How does the body produce energy?
The body has several ways to produce energy (ATP):
1. ATP production from fat and sugar (aerobic)
In the mitochondria, fats and sugars are converted with oxygen into water and carbon dioxide. This produces ATP (adenosine triphosphate), the energy source for muscle contraction. ATP contains three phosphate groups and can split off a phosphate group three times to release energy.
During intense exercise, the ATP supply is quickly depleted. Creatine helps here: in the muscles, creatine is converted into creatine phosphate, which quickly replenishes ATP. This process requires no oxygen and works for 3-15 seconds, after which the body switches to other energy sources.
2. Anaerobic breakdown of carbohydrates
In anaerobic breakdown, carbohydrates are broken down without oxygen. This delivers energy quickly, but only in small amounts: just 2 ATP per sugar molecule. This system works for about 2 minutes and is especially useful for short, intense efforts such as sprinting.
3. Aerobic breakdown
This is the most efficient way to produce ATP. Here, fats and carbohydrates are burned with oxygen, which yields a lot of ATP. The process is slower and depends on the available oxygen. Fats deliver the most ATP, but also generate free radicals, which need antioxidants such as glutathione, melatonin and vitamins A, C and E to be neutralised.
Do I always have enough creatine?
Creatine is an organic nitrogen compound found in red meat and fish. A meat eater takes in 1-2 grams of creatine per day through food. In addition, the body makes creatine itself from the amino acids arginine, methionine and glycine, mainly in the liver, kidneys and pancreas.
Part of this is stored in the muscles as creatine phosphate. Supplementation can increase this store by 10-40% and support physical performance.
Who benefits from creatine supplements?
Creatine is naturally present in the body, but certain groups can gain extra benefit from supplementation:
- Athletes: Especially in strength training, explosive movements and interval training, creatine can increase muscle strength and mass.
- Vegetarians and vegans: People who do not eat meat or fish often have lower creatine stores. Supplementation can help make up for these shortfalls.
- Older adults: As we age, muscle mass and strength decline. Creatine helps maintain muscle and is being studied for cognitive benefits.
What is currently being researched?
Creatine is one of the best researched supplements. Current studies focus on:
- Cognitive function: Can creatine improve memory and concentration in older adults?
- Mental health: The possible role of creatine in depression and anxiety.
- Rehabilitation after injuries: Does creatine help restore muscle strength after surgery or sports injuries?
- Disease prevention: Can creatine counteract age-related muscle loss (sarcopenia)?
Although the first results are promising, many claims have not yet been officially approved.
Why consider creatine?
Whether you exercise, follow a vegetarian diet or want to maintain muscle strength later in life, creatine can be a valuable addition. It supports short, intense efforts, muscle growth and recovery.
The beneficial effect is achieved with a daily intake of 3 grams of creatine. Choose a high-quality supplement, such as those from Ergomax, and follow the recommended guidelines for use.
Edwin Bas, biochemical analyst and lifestyle medicine educator
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