Creatine is among the most popular, studied and discussed food supplements. Is it also needed by runners? Research has found that it can affect lean mass
Is it possible to run and exercise in general without taking supplements? For the medium runner logic would say yes. However, if you look at the data on the food supplements market, the answer tends towards no. At least as far as Italy is concerned. According to the latest survey by the Integrators & Health Study Center, the Italian market is the largest in Europe (25% of the total), with a forecast of sales of 5 billion euros in 2025.
creatine for all tastes
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Among the most popular supplements is the creatinepresent even in 20 different formulations, but above all widespread in form “Monohydrate”. It is found in energy bars, protein bars, drinks, powders, multivitamins. However, is such diffusion justified by the effects produced? Creatine is naturally produced in the body from the liver, pancreas and kidneys, but is also introduced with food: red meat, chicken and fish. Supplementing creatine has some effecteven if there are many “legends” that praise its properties.
force yes, but short-lived
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It certainly affects muscle strength, thanks to the increase in intramuscular water retention. It also promotes the production of creatine phosphate, a molecule useful for rapid and intense muscle contractions. This use favors the need for creatine for advanced athletes, who require intense but short-term efforts.
creatine, running and lean mass
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However, a recent study that compared 35 experiments found that taking creatine combined with resistance training, allows you to increase lean mass by almost a kilo. This seems to apply to everyone, regardless of age, but with some more advantages for men than women, and for those who follow a vegetarian or vegan diet (lower in creatine). The increase in strength, even if limited, is particularly important useful in older people, with benefits on movements in general and balance. Remaining among the “less young”, some recent research seems to identify cognitive benefits originating from creatine.
cons and fables
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Among side effects, the intake of creatine in quantities can cause intestinal problems and give a sense of bloating. Among the “legends” circulating on the net, the alleged hair loss and the energizing effect are not verified. For this reason, the good old espresso is more and more effective.
November 11, 2022 – 08:45 am
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