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More than just muscle building, this amino acid derivative is also anti-aging!
May 19,2025
Athletes and fitness professionals are the main consumers of creatine, an amino acid derivative long recognized for its efficacy in building muscle strength, improving athletic performance, and enhancing post-exercise muscle regeneration responses.
In fact, according to Nutra Ingredients and the Journal of Clinical Medicine, creatine supplementation has been shown to have greater benefits in older adults and women. However, only 36% of creatine users in Europe are women, and only 7% are seniors (65+), a phenomenon that may be related to a lack of knowledge about creatine.
Creatine is a naturally occurring nitrogen-containing compound, and about 95% of the body's creatine is distributed in muscle tissue, with the rest in the heart, brain, and testes, among other organs. Amino acids (arginine, glycine and methionine) synthesize creatine through chemical reactions, but the amount synthesized can only meet half of the body's daily requirements. The remaining creatine needed to maintain normal tissue levels is mainly obtained from dietary sources such as milk, red and white meat, fish and mollusks.
Creatine supplementation is effective in increasing muscle strength and maximum output, thus improving overall athletic performance. This is due to the fact that creatine binds to inorganic phosphate (Pi) in the cell to form phosphocreatine (PCr), which is able to be rapidly converted to adenosine triphosphate (ATP) to support energy metabolism within the cell when it is needed. Typically, skeletal muscle cells store enough ATP and phosphocreatine for approximately 10 seconds of high-intensity exercise. studies by Harris et al. demonstrated, for the first time, that creatine monohydrate supplementation increased muscle creatine concentrations by 20%. In addition, creatine supplementation has been found to reduce the risk of injury during exercise, increase muscle glycogen stores, reduce the inflammatory response after exercise, and accelerate the recovery process.
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