What is kreatín?
Kreatín, derived from the Greek word "kreas," meaning "meat," is a vital molecule synthesized in the body from the amino acids arginine, glycine, and methionine. Its production primarily occurs in the liver, with lesser amounts synthesized in the kidneys and pancreas. Kreatín serves as a reservoir for high-energy phosphate groups in the form of phosphocreatine. These phosphate groups are crucial for regenerating adenosine diphosphate (ADP) into adenosine triphosphate (ATP), the primary energy carrier in the body. The role of Kreatín in energy production becomes particularly significant during heightened energy demands, such as intense physical or mental activities. Animal-based foods contain Kreatín, with meat and fish being the richest sources. It is commonly utilized by athletes in the form of powder or capsules to enhance performance and support energy metabolism.
Manufacturers also make Kreatín supplements. Some people take Kreatín supplements because they work out a lot or don't get enough Kreatín in their diet. Kreatín supplements exist as:
-Powders
-Tablets
-Capsules
-Liquids
-Energy bars
kreatín monohydrát is the best form of kreatín?
Several forms of Kreatín (aside from Kreatín monohydrate) have been investigated, such as Kreatín hydrochloride (Kreatín HCl), Kreatín citrate, Kreatín malate, "buffered" Kreatín (Kre-Alkalyn), and Kreatín ethyl ester. However, Kreatín monohydrate boasts the most substantial scientific evidence supporting its effectiveness and safety. Additionally, it seems to be the most cost-effective option among Kreatín supplements[1]. Therefore, kreatín monohydrát is currently the optimal choice for Kreatín supplementation.
What are the main dietary sources of kreatín monohydrat?
kreatín monohydrát is found appreciably in skeletal and cardiac (heart) muscles.[2][3] Therefore, meat (including poultry and fish) and meat-based products are the main dietary sources of kreatín monohydrát. Here are some examples of (uncooked) meats and their respective kreatín monohydrát content:
Beef, with minimal visible connective tissue: 4.5 g per kg[4]
Chicken: 3.4 g/kg[3]
Rabbit: 3.4 g/kg[3]
Beef heart: 2.5 g/kg[3]
Pork heart: 1.5 g/kg[2]
According to the NHANES III survey, the average daily consumption of kreatín monohydrát from food sources among Americans aged 19-39 years is around 1.1 g for men and 0.6 g for women.[5]
Does kreatín monohydrát improve bone health?
The current pool of scientific research investigating the impact of kreatín monohydrát on bone health remains limited and inconclusive. A 2018 meta-analysis revealed that the addition of kreatín monohydrát supplementation to resistance training in older adults showed no significant superiority over resistance training alone in enhancing whole body bone mineral density (BMD) or BMD measured at specific sites such as the lumbar spine, hip, or femoral neck[6]. However, a randomized controlled trial conducted in 2023 involving 237 postmenopausal women demonstrated that supplementing with Kreatín for 2 years alongside resistance training helped maintain the compressive and bending strength of certain parts of the femur.[7]
How much kreatín monohydrát do I need?
In an average healthy young man weighing around 70 kg, approximately 14.6 mmol of kreatín monohydrát, which is the urinary metabolite of kreatín monohydrát, is excreted daily. This individual typically possesses a creatine storage capacity of about 120g[8]. Consequently, this amounts to a daily creatine loss rate of approximately 1.6%–1.7% (equivalent to around 2g)[9][10]. To maintain adequate creatine levels, this lost kreatín monohydrát must be replenished through dietary intake or supplementation daily. However, this figure tends to be roughly 20% lower in women and 45% lower in older adults due to their reduced levels of lean mass. Conversely, individuals with higher-than-normal levels of lean mass may require a higher daily intake of creatine to meet their needs.
What are the main creatine formulations and variants?
Kreatín monohydrat stands as the prevailing form of Kreatín, typically serving as the default choice in most studies unless otherwise specified. It boasts high intestinal absorption rates, with a bioavailability reaching approximately 99% when administered at standard doses ranging from 5 to 10g. However, research suggests that the ingestion of high acute doses exceeding 10 g of Kreatín monohydrát may saturate intestinal uptake mechanisms, leading to reduced absorption and heightened fecal secretion.
This fundamental form of Kreatín is available in two variations: Kreatín anhydrous and micronized Kreatín monohydrát.
What kind of Kreatín products could Undersun Supply?
-Kreatín monohydrát
-Kreatín monohydrat
-Kreatín monohydrát powder
-Kreatín monohydrát Capsules
-Kreatín monohydrát OEM private label service
Welcome to contact us at herbext@undersun.com.cn if you need any products from us.
References:
[1].Fazio C, Elder CL, Harris MMEfficacy of Alternative Forms of Kreatín Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review.J Strength Cond Res.(2022-Sep-01)
[2].O DahlEstimating protein quality of meat products from the content of typical amino-acids and Kreatín J Sci Food Agric.(1965 Oct)
[3].R C Harris, J A Lowe, K Warnes, C E OrmeThe concentration of Kreatín in meat, offal and commercial dog food Res Vet Sci.(Jan-Feb 1997)
[4].Harris RC, Söderlund K, Hultman EElevation of creatine in resting and exercised muscle of normal subjects by Kreatín supplementation.Clin Sci (Lond).(1992-Sep)
[5].Dietary Reference Intakes.
[6].Scott C Forbes, Philip D Chilibeck, Darren G CandowCreatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-AnalysisFront Nutr.(2018 Apr 24)
[7].Chilibeck PD, Candow DG, Gordon JJ, Duff WRD, Mason R, Shaw K, Taylor-Gjevre R, Nair B, Zello GAA 2-Year Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health.Med Sci Sports Exerc.(2023-May-05)
[8].Brosnan JT, da Silva RP, Brosnan METhe metabolic burden of creatine synthesisAmino Acids.(2011 May)
[9].Kan HE, van der Graaf M, Klomp DW, Vlak MH, Padberg GW, Heerschap AIntake of 13C-4 creatine enables simultaneous assessment of creatine and phosphocreatine pools in human skeletal muscle by 13C MR spectroscopy Magn Reson Med.(2006 Nov)
[10].M Wyss, R Kaddurah-DaoukCreatine and creatinine metabolismPhysiol Rev.(2000 Jul)
