Are you taking creatine to improve your stamina? Since this chemical helps to energize muscles and boost energy, athletes often consume it. But do you also consume alcohol, which has the opposite effect?
Well, creatine and alcohol are two components that can show reverse effects on the body. While creatine will energize you, alcohol will make your body lethargic.
Here, it is interesting to note that our body produces creatine naturally; however, its supplements are also popular, especially among athletes.
Let’s understand the science behind creatine and alcohol and how these two affect the body.
What is Creatine?
Creatine is a type of amino acid made in the liver, kidney, and pancreas. It is found in skeletal muscles, where it is stored as phosphocreatine.
It won’t be an exaggeration to say creatine is a powerhouse of fuel. As we work out, our muscles require more energy for those powerful movements. It is when the role of creatine comes into play to offer enough stored energy to the body to perform energetic movements.
How Does Creatine Function Work In Your Body?
Our muscle fibers stretch and tear while working out, making them susceptible to injuries. It is when the satellite cells activate to repair and build new muscles when you go to the rest period.
Since muscles require amino acids, hormones, and a nutritionally balanced diet to build muscles, creatine helps in the following ways-
- Draws water into the muscles
- Helps grow muscle fibers
- Slows muscle breakdown
Thus, when athletes or gym enthusiasts add creatine supplements to their diet, muscle degeneration ceases, building up the levels. However, besides creatine, meat and seafood can also help in reloading energy levels.
Often, creatine supplements are suggested for people who start aging, and their body is not able to produce it naturally.
The Benefits of Creatine Supplements
Popular among athletes, creatine offers multiple benefits-
- Boosts performance
- Improves training endurance
- Increases stamina and recovery
- Supports immune system
- Improves brain function
Other than these amazing benefits, creatine also prevents the loss of muscle mass that may be caused as a result of aging. The supplements are suggested for people who are vegan and vegetarian and are doubtful about their protein intake.
How Does Alcohol Affect Your Body?
As we have already discussed the power-packed benefits of creatine, especially on muscles, it’s time to understand how alcohol affects muscle movement.
Alcohol is a beverage that contains ethanol. It is usually prepared by fermenting grains, fruits, and other sources of sugar.
What Happens If You Take Creatine And Drink Alcohol Together?
Slows Muscle Movements
According to a study conducted on animals, alcohol leads to negative effects, not only on the muscles but the entire body (2). It slows the movement of calcium into muscles, affecting muscle contraction.
Decreases The Body’s Ability To Absorb Nutrients
As a person consumes alcohol, the body’s ability to absorb nutrients and make them available for muscle building reduces. It slows the absorption of amino acids, which reduces the time the body requires to recover from muscle tears and injuries after exercise.
Reduces The Effects Of Creatine Supplementation
As already mentioned, creatine hastens muscle buildup, increasing its endurance and recovery. However, creatine and alcohol consumption together can reduce this effect drastically.
It happens because of the following reasons-
- Alcohol absorbs water: It works as a diuretic and causes dehydration, muscle cramps, and pain.
- Reduces creatine’s ability to pull water: As the body becomes dehydrated, creatine fails to pull water to the muscles to build up.
- Impacts water-forming organs: Creatine develops and is utilized by organs like the liver, kidneys, and muscles. Alcohol consumption impacts these organs and reduces their performance. Also, it weakens the immune system.
How To Take Creatine For Maximum Benefits
Since creatine supplements can work wonders, especially if you are involved in some strenuous physical activity, here are a few things that need consideration-
- Amount of creatine: 3 to 5 grams of creatine is needed for boosting performance. There is no need for creatine supplements for people who consume meat and seafood as they accomplish this requirement.
- Side-effects: Too much consumption of creatine (20 gm or more) for more than five days can cause adverse effects such as cramping, diarrhea, and vomiting.
- Weight gain: As creatine pulls water to replenish injured and torn muscles, it may cause weight gain as well.
- The right way to consume: Take it with carbohydrates and proteins for maximum and quick results.
- Avoid alcohol: Alcohol is a diuretic that can cause dehydration; therefore, avoid taking it with a beverage that contains alcohol or caffeine.
Conclusion
When it is about creatine and alcohol, both these work opposite. While creatine pulls water to build up muscles and boost energy instantly, alcohol makes the body dehydrated due to its diuretic properties.
Therefore, their consumption together is a big NO.
Alcohol can diminish the benefits of creatine drastically due to its harmful effects on the muscles, organs, and the entire body. Even though taking it in moderation is fine, avoiding it completely when taking creatine supplements or while exercising is essential.
If you decide to take creatine supplements for your muscle strength, make sure to buy them from a reputed brand. Ensure its potency and effectiveness before purchasing. Since such dietary supplements are not approved by the Food and Drug Administration, it is good to consult a doctor before consumption.
References
- National Library Of Medicine – International Society of Sports Nutrition position stand
- National Library Of Medicine – Alcohol, Athletic Performance and Recovery
