Creatine – what does it do and is it only for athletes?

Creatine is a dietary supplement primarily associated with athletes, bodybuilders, and those who train intensely in the gym. But is it truly intended exclusively for these groups? This article debunks the myth that creatine supplementation benefits only athletes and demonstrates its effects on the body, including the nervous system and energy levels.

What is creatine and how does it work in the body?

Creatine is a chemical compound naturally occurring in the human body, particularly in skeletal muscle. It is synthesized from amino acids such as glycine and arginine. Creatine's main role is to regenerate ATP, the basic energy carrier in cells.

• Rapid ATP regeneration during physical exercise.

• Increased muscle strength and endurance.

• Hydration of muscle cells, promoting the growth of muscle mass.

Is creatine supplementation only for athletes?

Creatine supplementation is popular among athletes, but its use is not limited to this group. Scientific studies have shown that creatine can also have a positive effect on non-athletes.

• Improvement of cognitive functions and mental performance.

• Support in the treatment of neurological diseases such as Parkinson's disease.

• Beneficial effect on the health of the nervous system.

How to dose creatine to achieve the best results?

The standard dose of creatine used in supplementation is approximately 3–5 g per day. The most common form is creatine monohydrate, although other types of creatine, such as creatine malate and citrate, are also available.

For optimal results, it's recommended to take creatine regularly for at least several weeks. Those looking to gain lean muscle mass should combine creatine with strength training and a proper diet.

Creatine – does it have side effects?

Creatine is considered a safe dietary supplement and is one of the most researched supplements on the market. Most scientific studies have found no serious side effects associated with its use.

• Possible minor discomforts such as stomach discomfort or bloating.

• People with kidney problems should consult a doctor.

• Safe for healthy people, no risk of kidney damage.

Can creatine be used by older people?

Creatine supplementation can provide significant benefits to older adults, who often struggle with muscle loss and strength decline. Creatine helps increase muscle strength and body mass, particularly lean muscle mass.

• Improving neurological health in older adults.

• Increased muscle strength and body mass.

• Improving memory and cognitive functions, important in the prevention of age-related disorders.

Dietary sources of creatine – are they enough?

Creatine occurs naturally in meat, especially red meat and fish. However, the amount of creatine obtained from food may not be sufficient, especially for those following a vegetarian or vegan diet.

In these cases, creatine supplementation is recommended to ensure the body receives an adequate dose of this important compound. A typical diet provides an average of about 1 gram of creatine per day, which may not be sufficient to achieve the full benefits of supplementation.

Which creatine should you choose?

There are many creatine supplements available on the market, so it's worth choosing proven products characterized by high quality and effectiveness. In our store, you'll find a creatine supplement that meets the highest standards of production, safety, and effectiveness. If you're looking for a reliable and effective solution, be sure to check out our offer here: Nº1 Creatine .

Summary – the most important information:

• Creatine is a dietary supplement with a wide range of uses, not only for athletes.

• Creatine supplementation helps increase muscle strength, endurance and supports the growth of muscle mass.

• Creatine has a positive effect on cognitive function and neurological health.

• The standard dose of creatine is 3–5 g per day.

• Creatine is a safe supplement, although people with health problems should consult a doctor.

• Creatine supplementation may also be beneficial for older people and those on a meatless diet.