Dietary supplement
According to the expert, creatine powder “has a number of advantages”
Creatine powder is very trendy, athletes swear by the substance. Nutrition expert Heike Lemberger explains what she does with body and mind star.
Creatine is something like the secret fuel of her muscles: a body -owned substance that helps you to start explosively. “It has a number of advantages – not only for athletes, but also for general health and even the brain,” says nutrition expert Heike Lemberger star. From a chemical point of view, it is a connection from the amino acids arginine, glycine and methionine. Your body creates creatine thanks to the liver, kidneys and pancreas yourself, but you can also absorb it through food, especially through meat and fish. Why is that so important? And: is it advisable?
plays a central role in ATP production: the quick supply of energy you need if you want to lift weights, sprint or generally be more efficient in everyday life. If you want to help you, take advantage of the powder.
Most The market does not come from mammoth steaks or salmon fillets, but from a clever synthesis. The production takes place synthetically by chemical reactions with the starting materials cyanamide and sodium sarcosine. These substances are converted in a multi -stage process under controlled conditions. The result? High-purity creatine monohydrate-the best searched and most effective form. No pollutants, no coincidences-just pure power powder with maximum purity.
What are the advantages of creatine powder?
Is not just a hype, but one of the best examined nutritional supplements. Nutrition expert Heike Lemberger gives the following advantages that can cause creatine to take – of course always in connection with a healthy lifestyle and training:
- More strength and performance: Whether with strength training, sprint or high -intensive sports – creatine can increase your explosive power and ensure better performance.
- Faster regeneration: Less sore muscles, shorter recovery phases – optimal support for your training.
- Promotion of muscle growth: Due to the increased water storage in the muscle cells, their muscles appear plump – and in the long term, muscle growth is also promoted.
- Boost for the brain: Studies show that creatine can not only support their muscles, but also their mental performance – especially under stress or mental exhaustion.
How well is creatine researched?
If you are skeptical: is a safe nutritional supplement. Hundreds of studies show its effectiveness and security. Heike Lemberger says: “The taking of creatine is considered harmless as long as it is consumed in recommended quantities. Creatine is one of the best researched nutritional supplements and is classified as safe by numerous studies”. The usual dosage is three to five grams a day. Long -term intake (even over years) is unproblematic as long as there are no previous illnesses of the kidneys or liver. The advantages for the body have been well researched, but there is still a lack of studies on the impact on the brain. The previous results are also positive.
According to a study of 2024 from the Jülich research center, a high dose of creatine could increase mental performance in the event of lack of sleep at short notice. In an experiment with 15 adults, the participants achieved better test results during a sleepless night if they had previously taken creatine. Positive study results are also evident in the use of diseases.
The genetic defect Atrophia Gyrata, a metabolic disease, is an example of an illness in which creatine has been used as a medication for over 40 years. As a result, potential side effects of the substance have been well researched, sports scientist Jürgen Gießing explains to the MDR. Only about a decade later, creatine became popular in the fitness community. You can tell that you can create one or two repetitions more during strength training or have a little more energy as a runner in the final sprint, Gießing said.
Are there any side effects anyway?
is generally very well tolerated. Nevertheless, there are a few aspects that you should consider:
- Water retention: Your muscles store more water – this can be noticeable on the scales, but is not a fat.
- Digestive problems: Some people react to high doses with a restless stomach – a slow increase in dosage can help here.
- Kidney pollution: There are always rumors that creatine could damage the kidneys. However, scientific studies show that healthy people have no references to negative effects.
Is creatine worthwhile?
“The intake of I recommend especially for athletes and fitness enthusiasts, such as strength athletes, sprinter, HIIT athletes and football players, “said nutrition expert Lemberger.” Creatine can also be an advantage for older people, as it can slow muscle loss (sarcopenia), promote cognitive health, protect the brain and support the bone health, “she continues.
But: A working group of the German Society for Nutrition (DGE) came to the conclusion that a balanced diet that is tailored to individual needs is the most important prerequisite for sporting performance. A use of creatine can therefore be a supplement in the context of a well -assembled nutrition plan. Important: Children and adolescents should do without creating creatine, warns of overdose. Even in the case of creatine, it says: “Everything in moderation, nothing in excess”.
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Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
