Using Creatine in Sports

This is an automatically translated article.

The article was professionally consulted with MSc.BSCKII Phan Thi Minh Huong - Gastroenterologist, Vinmec International Hospital Da Nang.
Creatine is an amino acid located mainly in the muscles and brain. Although it can be made synthetically, most humans obtain creatine through seafood and red meat. The body converts creatine into phosphocreatine and stores it in the muscles, where it is used for energy. Therefore, people take creatine supplements by mouth to improve athletic performance and increase muscle mass.

1. What is creatine?

Creatine is a natural substance in the body, made up of 3 amino acids: arginine, glycine and methionine, helping to provide energy and enhance endurance during exercise, especially fast movements. and strong. Creatine is produced in the liver, pancreas, and kidneys, and is transported to the muscles through the blood vessels. Once it reaches the muscles, it is converted to the high-energy metabolite Phosphorus Creatine (Creatine phosphate). Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides energy for contracting muscles.

2. Using Creatine in Sports

Back in the 1970s, scientists discovered that taking creatine in supplement form could enhance physical performance. In the 1990s, athletes began to catch on and creatine became a popular sports supplement, especially among high school, college, and professional athletes; football and hockey players, wrestlers and gymnasts.
Creatine is said to improve strength, increase muscle mass, and help muscles recover faster during exercise. This muscle gain can help athletes achieve a burst of speed and energy, especially during activities that require a short burst of high-intensity burst of strength such as weightlifting. or sprint.

Although some studies have demonstrated that it improves performance during short periods of athletic activity, creatine has not been shown to assist athletes with endurance sports. Research also shows that not everyone's muscles respond to creatine, with some people using it seeing no effect.
Currently, there are very few studies done in children under 18 years of age in the use of creatine. Some studies show a positive effect but the overall evidence is inconclusive. In one study, teenage swimmers performed better after taking creatine. In another study, creatine helped high school soccer players sprint, dribble, and jump more efficiently.
Research also shows that direct creatine supplementation can be beneficial for athletes who need short and explosive energy, such as sprinters and weightlifting.
Not only does it have a positive effect in sports activities, creatine also helps treat a number of health conditions caused by weakened muscles, including:
Heart failure and heart attack. Neuromuscular disorders, including muscular dystrophy and amyotrophic lateral sclerosis (ALS or Lou Gehrig's disease). Skin aging. Rare creatine metabolic syndrome. Creatine is also being studied as a way to lower cholesterol in people with abnormally high levels, but more research is needed.
People with low creatine levels, such as vegetarians, creatine supplements will provide optimal results.

3. How to use creatine

Creatine is natural, but that doesn't mean it's completely safe. Supplementing with creatine is not like taking medicine because you don't know how much your body lacks and how much it needs to add.
Researchers have yet to confirm the long-term effects of creatine supplements, especially in young people. Teenagers often use creatine without consulting a doctor, causing them to often add more than their body needs.
Although most healthy people can take creatine without problems, in some cases creatine can have side effects, especially when used in excess.
Side effects of creatine supplements may include:
Weight gain. Shortness of breath. Kidney problems. Fever. Headache. Rash. Stomach upset. Tired. Diarrhea . Worried.

Certain medications, including diabetes medications, anti-inflammatory drugs such as ibuprofen, naproxen, and diuretics, can have dangerous interactions with creatine. Taking caffeine and ephedra stimulants with creatine might increase the risk of side effects.
Creatine is not recommended for people with kidney or liver disease, or diabetes. Children under 18 years of age and women who are pregnant or breastfeeding should not take creatine supplements. Also, do not use creatine if you are taking any medications or supplements that can affect blood sugar levels.
Many drugs can interact with creatine and increase the risk of kidney damage. Drug interactions may include:
Nephrotoxic drugs: Taking high doses of creatine can harm your kidneys, there is concern about combining creatine with drugs that could harm the kidneys (drugs that are toxic). kidney). Nephrotoxic drugs include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve, others), cyclosporine (Neoral, Sandimmune), and others. Caffeine and ephedra: Combining caffeine with creatine might decrease creatine's effectiveness. Combining caffeine with creatine and ephedra supplements may increase the risk of serious side effects, such as stroke. If you take creatine, drink enough water to avoid dehydration. And no matter how healthy you are, consult your doctor before taking creatine or any other supplement.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com; mayoclinic.org