Smoothies can be a nutritious addition to your diet, especially when they are made with fresh fruit, 100% natural juice and calcium-rich low-fat yogurt. Adding dietary supplements, such as creatine, helps to further enhance the nutritional benefits of your smoothie. It’s easy to mix powdered creatine into your smoothie, just add the recommended daily dosage to your favorite recipe. But before you do that, learn more about creatine and how it can bring significant benefits to your health.
What is creatine?
Creatine is an amino acid compound stored mainly in muscle fibers, with a small amount destined for the brain. Directly involved in the production of energy, contributing to the proper functioning of muscles and the brain, this substance helps provide the human body with the “fuel” to function properly.
Naturally present in muscles, creatine is synthesized by the kidneys, liver and pancreas, from 3 amino acids: arginine, glycine and methionine. Creatine can also be obtained from certain foods, such as red meat and fish – but the human body’s daily production capacity is limited to approximately 1 gram per day.
Additional creatine supplementation can therefore prove to be quite beneficial, playing a critical role in providing energy to the muscles and brain during activities that require greater intensity.
Out of curiosity, cretin was discovered in 1832 by the French chemist Michel Chevreul. A few years later, its role in muscular activity was revealed when it was noted that free-ranging animals, with greater motor activity, had a higher level of creatine than animals in captivity.
It was only in the 1970s that research into the properties of creatine began; and in the 1990s, research into this substance aroused particular enthusiasm among bodybuilders.
In 2010, the National Health Surveillance Agency (Anvisa) authorized the sale of creatine supplements in Brazil, and the agency continues to play a crucial role in validating creatine products, with rigorous testing protocols, to ensure that only safe and effective products are approved for sale.
How does creatine supplementation work in the body?
To be able to perform a high-intensity effort, muscles need energy from ATP (Adenosine Triphosphate) – a molecule that functions as an energy store to carry out most cellular processes – and which is regenerated thanks to creatine phosphate.
Thus, the stored creatine phosphate can provide energy for a few seconds, then another source takes over to continue the effort. Therefore, creatine is used to maximize ATP production and produce energy, ready for use very quickly.
Creatine Monohydrate
Creatine is an element that has been the subject of continuous research. These studies have led the main supplement manufacturers to find new and better formulations, both from the point of view of absorption and with regard to ergogenic effects. The standard dietary supplement is creatine monohydrate. It is the most studied form and, according to the most recent research, the most effective.
Creatine monohydrate can be found in capsules or powder. Creatine powder is an easy and practical way to add nutrients to your smoothies. The best time to use this type of supplement is after exercise, to be better assimilated by the body, or as a snack between meals.
The ideal is to accompany creatine with a protein snack rich in carbohydrates. On rest days, the creatine supplement should be taken during meals and divided into portions for better absorption. Creatine can be taken every day – in general, it is an effective and safe supplement for short, medium and long-term use, as long as the dosages indicated by the manufacturer or nutritionist are respected.
What are the main benefits of creatine?
Widely used in sports in different disciplines, its benefits go far beyond muscular performance.
Energy boost
Creatine helps increase the production of adenosine triphosphate (ATP), which is the main source of energy for muscle cells during high-intensity exercise.
Greater strength and power
Research has consistently shown that creatine supplementation can lead to increased muscle strength and energy production, especially during short, high-intensity activities such as weight lifting and running.
Increased muscle growth
Creatine can promote muscle growth by increasing the water content in muscle cells and stimulating protein synthesis.
Reduced muscle fatigue
Creatine has been shown to help reduce muscle fatigue and improve recovery between sets or exercise sessions.
Neuromuscular functions
Recent studies suggest that creatine plays an important role in energy production in the brain, contributing to cognitive function, concentration, memory and the ability to process information.
Sarcopenia
Creatine has many advantages for the elderly, in terms of preventing sarcopenia (loss of muscle mass, especially type II fibers). A study on the effect of supplementation on individuals (59-73 years old) highlights an increase in dynamic and isometric muscle strength, lower limb power, as well as functional capabilities.
Glycemic control
Studies also suggest that creatine can influence glucose metabolism, promoting a healthier metabolic profile. This effect, combined with physical training, can improve glycemic control in patients with type 2 diabetes.
Recipe tip for your smoothie with creatine
In the blender, place fresh fruit such as berries, banana, peach, kiwi or mango. Add 100% natural fruit juice such as apple, orange, grape or cranberry. Use enough juice to cover all fresh fruit.
Add low-fat natural yogurt with the fresh fruit and juice. Mix until you get a smooth mixture. This will help prevent the creatine powder from sticking to the sides of the blender, which can happen if you just pour it over the entire mixture.
Finally, add the measure of creatine to the blender. Use about half a teaspoon per serving. Blend the smoothie again until the powder is completely incorporated. Transfer the smoothie to a tall glass. Take the opportunity to take it immediately and enjoy all the nutrients.
Creatine is relatively tasteless, but some people may find the texture unpleasant when mixed with water alone. Adding creatine to your smoothie can help mask its texture and make it much more palatable!
