The functions of creatine in the body
Creatine is commonly used and used specifically in motor and sports activities, and creatine helps increase muscle mass through the following:
- Increase the size of cells by providing them with the necessary water and moisture.
- Increase endurance during exercise.
- Reducing the levels of myostatin in the body, which may slow down and reduce the processes of muscle growth and enlargement.
- Improving the signals and connections between cells, which increases the effectiveness of the muscles in repairing any damage that occurs in them.
- Reducing the breakdown of proteins , which increases muscle mass in the body.
Benefits of creatine
Creatine has many potential health benefits, the most important of which are:
1- Fighting Parkinson's disease
Parkinson's disease occurs when the level of the main neurotransmitter in the brain (dopamine) decreases, and studies have found that creatine helps raise dopamine levels in the brain and prevent its decline.
Therefore, gradually increasing weight-bearing exercises for patients with Parkinson's disease may help combat their Parkinson's disease.
2- Fighting diabetes
Studies have shown that taking creatine supplements may help lower blood sugar levels, especially when creatine is taken with regular exercise.
3- Reducing tiredness and fatigue
Creatine helps relieve fatigue and tiredness in general during the day, and reduce any feeling of dizziness or dizziness, and creatine supplementation helps raise energy levels in the body, especially for those who suffer from lack of sleep and insomnia.
4- Fighting neurological diseases
One of the most important triggers for various neurological diseases is the lack of phosphocreatine levels in the brain, and creatine is one of the substances that contribute to increasing levels of this substance in the brain, thus combating neurological diseases and slowing their progress.
These neurological diseases include: Alzheimer's disease , epilepsy, spinal cord and brain problems.
5- Muscle and cell growth
Creatine helps stimulate the production of special molecules that help cells burn calories and raise energy consumption levels in the body, especially during exercise.
Creatine also stimulates the growth of new and strong muscles in the body, thus increasing muscle mass in the body in general.
6- Other benefits
Creatine has many other benefits as well, including the following:
- Improve brain function and increase ability to focus.
- Reducing symptoms of depression.
- Increased bone density and mass.
Recommended doses of creatine
It is preferable to start taking 4 doses of creatine per day over a period of 5-7 days, and the amount of each dose is 5 grams, in the so-called storage phase. The absorption of creatine usually improves in the muscles with eating foods rich in proteins or carbohydrates.
After that, only 3-5 grams of creatine is taken daily
