is a biomolecule of the energy system of the human body (creatine phosphate), capable of rapidly producing energy (ATP), which is necessary to maintain the vital activity of cells. This is what all its beneficial effects are based on, both in terms of increased performance during training, and in terms of neuroprotective functions. It is a completely safe and well-researched supplement for athletes.

Creatine is one of the most widely used sports supplements, which is used primarily to increase growth muscle mass and muscle endurance. In simple words, it allows you to work with more weight. In addition to the above properties that made the product popular, creatine supplements have a neuroprotective effect and can be used as a cognitive stimulant (for vegetarians) or antidepressants (so far only proven in women). It has not been fully established, but it is believed that creatine supplements can have a positive effect on cellular integrity (slowing down apoptosis) and help increase the average lifespan of body cells. In general, he has many positive side effects.

In a sense, creatine supplementation gives cells extra energy and allows them to function better.

How does Creatine work?

Creatine is one of the elements of the creatine phosphate system, in which creatine and creatine phosphate are interchangeably involved in the reaction of addition and detachment of phosphate groups. Creatine is able to supplement molecules with phosphate groups, in particular, to convert ADP (Adenosine diphosphate) into ATP (Adenosine triphosphate). ATP is the main source of energy» cells. Creatine allows you to transfer the phosphate group of ATP directly, without long processes of decay of other molecules.

Creatine supplements increase the amount of creatine in the cell and promote a more active release of phosphate, which allows you to replenish ATP stores.

Is Creatine Safe?

There is no point in using cycles when taking creatine. Traditional creatine cycles (1 week loading, 3 weeks maintenance, 1-2 weeks off) don't have much effect as it takes much longer for the body to clear creatine. And, since creatine does not act on any receptors, and because of this there is no "creatine susceptibility", there is no point in taking breaks in taking it.

Products are taken in cycles, mainly due to the fact that the body gets used to them, but this is not the case with creatine supplements.

What happens if I stop taking creatine?

When pre-creatine supplementation is discontinued, it takes the body several weeks to a month for the creatine levels to return to baseline levels. The cleansing time depends on the intensity of training (more training leads to faster normalization) and on how much creatine was originally stored in muscle tissue. And, although the consumption of creatine supplements suppresses its own production of creatine (suppresses the level of the limiting enzyme), natural production resumes within a day or two after stopping supplementation. There is no evidence that there are "down" periods after cessation of creatine intake, and suppression of natural creatine synthesis may not be harmful at all (meaning some positive effects for the body, such as the preservation of the SAMe enzyme for other life processes).

In this case, the body will inevitably lose fluid. Muscle won't go away - any amount of muscle you gain will be there if you stop taking creatine supplements.

Does creatine contribute to hair loss?

Not so long ago, there were rumors that creatine increases the level of dihydrotestosterone, a more powerful androgen that is involved in energy production processes (good), and also contributes to hair loss in certain men and the development of prostate cancer (bad). Those who have a lot of hair on their heads need not worry about the increase in DHT levels, but people who are prone to it can actually feel that the rate of baldness increases when taking creatine supplements. At the same time, speaking about baldness and its connection with creatine supplements, it is worth noting that no clinical studies have been conducted on this topic. And even though dihydrotestosterone itself is an enemy of the hair follicles, the creatine accumulated in them performs a protective cellular function in this situation. The specific effect of creatine supplementation on male pattern baldness has not been studied.

It is logical to assume that creatine negatively affects the rate of baldness, but how and how negatively is unclear.

When should you take creatine?

Creatine can be taken at any time, it will be deposited in the muscles and stored there until it is needed (unlike pre-workout supplements like caffeine or citrulline). Certain observations (not proven) suggest that taking creatine along with high-calorie and nutritious foods will bring more benefits to the body than taking creatine alone. Therefore, it may make sense to take creatine with meals.

Taking creatine with food may also protect a sensitive stomach from upset.

Should you load with creatine?

You don't need to load on creatine (the word "load" means the first 5-7 days of active creatine intake at 15-20 grams per day, after which there is a period of "maintenance" with a intake of 2-5 grams per day), although there is nothing wrong with loading either No. Loading will allow you to reach the maximum level of creatine in the muscles faster, while taking 5 grams per day will give the same effect, only for a longer time.

In the long term, it does not make sense to load, however, if your stomach pulls the load, then during the first days of taking it, the positive effects will still appear.

Will I get fat from creatine?

Creatine is not capable of making you immense in the bad sense of the word, but there will be more water in the body. This "water" weight is mainly concentrated in skeletal muscles, in the same place where creatine itself is stored, which takes moisture. Therefore, visually, the muscles will most likely appear swollen, weeks fat and saggy.

There is a possibility of bloating and stomach cramps when taking large amounts of creatine. This can be avoided by taking moderate doses or drinking large doses with plenty of water.

What is the best form of creatine to take?

On this moment creatine does not perfect shape release" - for any training purposes, creatine monohydrate is as effective as any other creatine-containing product. New products like HCl or creatine nitrate are able to dissolve better in water, but there is no evidence that they have a greater effect.

"Micronized" creatine monohydrate (which dissolves better) is widely recommended because it is cheap and effective, while other forms are just as effective but more expensive.

Can creatine promote weight loss?

Creatine does not have a significant effect on weight loss, so it is safe to assume that there is no connection between creatine and weight loss at all. Studies have shown that consuming creatine without regular exercise has no effect on a person's weight change.

Creatine only helps you train more efficiently, and this can lead to weight loss.

How does creatine affect mental performance?

In conditions healthy eating and good sleep, creatine has a neuroprotective function and is good for the brain. At the same time, one should not hope for any positive effects in terms of the development of mental abilities. Creatine supplements can help mitigate the negative effects of sleep deprivation on exercise performance. For vegetarians, creatine can serve as a mental booster.

Can vegetarians take creatine?

Although creatine was first discovered in meat and was originally produced from meat as well, it is now synthesized from cheaper materials in industrial settings.

It is not a problem to buy vegetarian creatine now, but you can always call the manufacturing company and make sure.

When should it be taken?

Take creatine when it's convenient for you. Creatine is not a stimulant (but stimulants should be taken at a certain time), it is a product to saturate the body, so if the body is saturated, everything is in order.

It doesn't matter if you take creatine at night before bed, in the morning after sleep or before training - just take it.

Does it have other effects?

There are regular studies demonstrating various positive effects of taking creatine. It helps fight depression and neurological diseases, enhances the protective properties of cell membranes, is useful for diabetes, and can stimulate mental processes.

For example, the lack of creatine production systems in the body is a serious genetic disease that often leads to mental disability.

Eventually

Creatine works. It won't make you a super athlete overnight, but you will definitely bench more. Take it regularly and creatine will make you stronger. And at the same time, it can help with many other things, including cell membranes, neuroprotection, and more.

Creatine - how to take, everything you need to know When to take creatine

Creatine is a complex amino acid that is produced by the body and supplied through food. It is formed from three other amino acids - , arginine and methionine. Its formula is complex, as is the synthesis process. Today, creatine is actively used by bodybuilders, professional athletes who seek to build muscle mass. The constant intake of such an additive increases endurance, affects the processes of energy exchange, metabolism.

Who Should Take Creatine

Creatine- one of the most important components of sports nutrition. The amino acid is offered in its pure form and in combination with other useful substances. Do not confuse such supplements with steroids, anabolics. Firstly, the use of creatine by athletes is allowed everywhere. Secondly, this substance is non-hormonal, does not adversely affect health. Creatine intake is indicated for all athletes who increase intensity training process actively engaged in the gym.

The drug has no absolute contraindications, does not entail side effects, subject to the rules of admission. It is recommended to use creatine before and after the training process. The result appears immediately. The weightlifter feels a charge of energy, does not get tired of increasing the volume of training. It is advisable to use creatine constantly, but if this is not possible, it should be ensured that it enters the body at least during the period active classes, increasing the number of approaches or increasing the working weight.

Product Release Form

Creatine is offered by many well-known manufacturers in various forms. The most popular supplement is in powder form. It dissolves in water, is taken in its pure form. You can add an amino acid to energy or protein shakes. Creatine in the form of capsules is no less popular. This form of reception is very convenient. It is enough to drink 2-4 tablets, drink them with water. The athlete makes the final choice. The main thing is to give preference to products of well-known, reliable manufacturers. The only drawback of such products is the high price, but you definitely will not have any complaints about the quality.

Creatine Contraindications

Like any sports supplement, creatine has some contraindications. Their list is not extensive. This amino acid is synthesized by the body, so it does not cause side effects. It is undesirable to take it additionally to pregnant and lactating women. Patients with severe illness should also be wary of taking sports supplements. This is where the list of contraindications ends.

Some beginner athletes are wondering if it is possible to overdose on creatine. Manufacturers claim that excess amino acids are simply excreted by the body. But it is important to remember that creatine has one important property - to retain fluid in the body. Therefore, it is recommended to drink 2-3 liters of pure water daily while taking this drug. Due to an increase in the daily dose, salts can be washed out, which leads to muscle spasms, disruption of the gastrointestinal tract. There is no need to experiment on your health, it is more expedient to adhere to the rules for taking the supplement.

Useful properties of creatine

The properties of creatine have already been discussed above. We can say that this amino acid is a natural energy drink. Its intake increases anaerobic endurance, which means you are capable of a lot during the training process. You do not need to consume additional carbohydrates before exercising. This drug is ideal for athletes during the drying period. The lack of creatine in the body always entails significant loss of muscle mass with constant training. Athletes attribute this to a state of overtraining. To see the dynamics of classes again, you just need to include in your daily diet creatine in the form that suits you.

Creatine is a mass and strength supplement. What is creatine? How to take creatine correctly?

The benefits of creatine in strength sports are well known. Creatine accumulates in the body and at the time of intense exercise provides it with the necessary energy. Creatine has a positive effect on the quality of muscle mass in general. It increases strength characteristics, improves endurance, protects muscles from cramps, promotes the growth of lean muscle mass, etc.

The body of the average person contains about 110g of creatine. All creatine is in the form of creatine phosphate and in the free state. Up to 95% of all creatine is found in muscles, including the heart.

The synthesis of creatine in the body begins in the kidneys and ends in the liver. A number of amino acids are involved in the process of synthesis of creatine: glycine, arginine and methionine. That. when creatine enters the body, it has important role in the preservation of amino acids and the increase in muscle mass.

Without additional nourishment, creatine comes only from food. The largest number Creatine is found in fish and meat. Usually, about 2g of creatine per day comes from food. For athletes power types sports, such an intake of creatine is not enough and it is necessary to add its influx.
Since the kidneys are involved in the synthesis of creatine, then in the presence of disorders or diseases of the kidneys, you should not take creatine.
Creatine is available in both powder and capsule form.

• One serving is 8 capsules (5g).
• If it is a powder, then one teaspoon (5g).

Pure creatine is available in the form of monohydrate, i.e. each molecule of creatine is bound to one molecule of water. Creatine, which is produced in this form, contains up to 88% pure creatine, is resistant to elevated temperatures, has no taste, dissolves well in water and has a high degree of grinding, which allows it to be best absorbed in the gastrointestinal tract.

Creatine is a carboxylic acid that performs the functions of energy metabolism in the body in muscle and nervous tissue. Chemical formula compounds - C4H9N3O2. The body of a healthy person constantly contains about 140 g of this substance.

To enhance the absorption of creatine, it must be combined with simple carbohydrates that come from food. Good to use with non-acidic fruit juices and energy drinks. When dissolving creatine powder in water, a ratio of 5g creatine to 200-300ml of water should be used.
For achievement maximum effect you should take creatine according to a special program. Basically there are two methods.

The loading period lasts 7-10 days. At this time, you need to take creatine at the rate of 0.25-0.30g per 1kg of body weight. Those. The daily intake of creatine should be 20g or more. These 20g should be divided into equal doses of 5-7g, but not less than 4 doses per day. The first dose should be taken in the morning on an empty stomach, then throughout the day.

In the loading phase, the concentration of creatine in the body is highest. And this may be enough to prepare for the start in competitions or for the start of a special, explosive, enhanced training program.
If it is necessary to maintain the level of creatine, you should continue to take it once a day at 2-5g for 4-8 weeks. Then you need to take a break for 2-4 weeks.
During a break in the reception, keratin returns to the physiological norm.
There is an opinion that with sufficient intake of creatine in the body with food (meat, fish), the maintenance period can be excluded. That being said, it is recommended to repeat the creatine loading every few months.

If you use a small, daily intake of creatine in a maintenance mode, then you can immediately repeat the download without taking breaks.

No-load method of taking creatine

In this method, it is recommended to take 3g or more of creatine daily for 4-8 weeks. In the no-load mode, creatine also achieves very high levels. After the course of admission, you need to take a break for 4-5 weeks.
With the standard training scheme, another non-loading method is often used.
One teaspoon (5g) in the morning and one teaspoon in the evening on rest day.
And three times a day training. One teaspoon in the morning, one teaspoon shortly before training and one teaspoon after training. After a cycle of taking creatine, you should always take a break.
There are adherents of both loading and non-loading methods of using creatine. Which method is right for you depends on the individual characteristics of the body and training program. The only sure way to choose the right way to use creatine is to try different approaches and evaluate the result at the end of the course.

When to take creatine

One of important parameters effectiveness of sports nutrition is the time of admission. It is chosen in such a way that the supplement is well absorbed. So, is it better to use it before or after a workout? Research has shown that the best time to take a supplement is after a workout. It is at this time that metabolism increases and blood flow improves. All this contributes to maximum absorption.

Here before training, using this sports nutrition is not the best solution. Since it can be violated water balance. The exception is the reception during pre-workout preparation. This scheme is suitable for improving power performance. And also for muscle growth.

Unlike protein, taking nitrogen amine during exercise is not advisable. Moreover, research has shown that it is difficult to exercise after consuming creatine. This is due to the development of temporary dehydration (dehydration).
On rest days, most experts advise drinking monohydrate in the morning. This is no coincidence. It is in the morning in our body a large concentration of growth hormone. It improves the transport of nutrients to organs and systems. This means that the carboxylic acid will go directly to the muscles.

Before or after meals

There is no consensus on taking the supplement before or after meals. Many scientists advise drinking creatine before meals. The argument is the fact that food impairs the absorption of carboxylic acid. Because of this, the powder or tablet lingers in the stomach. Although latest research proved that the acidic contents of the stomach do not significantly destroy the monohydrate. Therefore, there is no huge difference in the use of sports nutrition after meals or before.
8 years ago, "Deldicque L" conducted a study that confirmed the almost complete absorption of the monohydrate. Regardless of whether it was drunk on an empty stomach or on a full one.
Many experts agree that nitrogen amine is best consumed simultaneously with " transport systems". These can be fast carbohydrates, protein shakes, amino acids, etc. So one more a good option- add to protein shakes, which are used as a snack.

Optimal doses of creatine

Doses of this sports nutrition depend on the regimen. For the loading phase - one dosage, for the maintenance phase - another.
Not so long ago, the most common way to consume carboxylic acid was to take different doses. Even now, many athletes train on the loading system. Within 5-9 days, take 4 times a day, one tsp. creatine (5 g) with a glass of juice. After, in the maintenance phase, the dose is reduced to only 2 g per day.

Taking a supplement over 30 grams per day does not make it more effective. A muscle can hold 0.35-0.4 g of creatine per kilogram of body weight. Anything in excess simply will not be absorbed by the body.

But Swedish scientists have proved that the use of the technique of reception by the loading phase is inappropriate. For testing, they divided the athletes into two groups. The first group of subjects took the monohydrate according to the above standard scheme. About 20 g per day for one week. Then they switched to taking 2 g per day for another four weeks.

Creatine regimen: 5-9 days, take 4 times a day, one tsp. creatine (5 g) with a glass of juice; in the maintenance phase, the dose is reduced to only 2 g per day.

The second group took 3 g of this sports nutrition daily for a whole month. As a result, it was found that in the muscles the level of the substance in the subjects of both groups increased by the same 20 percent. Even though the second group received much less of it. The conclusion is simple, it is enough to raise the daily dose of nitrogen amine to 3 g, then the loading phase is not needed. This option is even economically viable.
As a result of the research, the following intake of creatine is adequate:

• the first 15 days do not exceed a dose of 5 grams per day - the muscles will be fully loaded;
• then switch to a maintenance regimen - half a teaspoon (2-3 g) daily or only on training days.

Such a system of reception is the most expedient. It makes no sense to load yourself with a large volume if the body does not accept it.

What can be taken

How to take nitrogen-containing carboxylic acid in tablets and capsules is clear. It just needs to be washed down with water. How to take creatine monohydrate powder? There is nothing complicated here either. The powder is added to water. It is bitter in taste, so you can add sugar or honey to the water.
The most "difficult" pharmacodynamic stage of creatine is its transport from plasma to muscle cells. It is at this stage that most of the creatine is lost. It was also noted by experts that some substances affect the absorption of this supplement by muscles. The most effective mediator that speeds up transport is insulin. This hormone has a pronounced anabolic effect and causes the muscles to absorb virtually all valuable nutrients, including creatine.
In order to improve the absorption of creatine, the secretion of insulin in the body can be stimulated if you use:

• fast carbohydrates 10-20 grams (for example, sweet juice or with added sugar);
• fast protein 20-30 grams (improves the absorption of creatine as well as carbohydrates);
• amino acids 5-15 grams.

The validity of any other transport systems (eg taurine, CLA, arginine and many others) is currently in doubt.
Today there are already combined products, that is, creatine with a transport system, it is not difficult to find them on sale.

It should always be remembered that creatine must be washed down or mixed with a sufficient volume of liquid in order to neutralize the dehydration effect and, of course, speed up the transport of the substance.
In addition, the absorption of creatine is positively affected by the introduction of anabolic and other hormones, for example growth hormone, thyroxine, anabolic steroid as well as insulin.
It is better to use the supplement along with juice. Since the absorption of nitrogen amine with carbohydrates is better. True, not all juice is suitable. Preferably grape, apple (sweet varieties), cherry. Orange or grapefruit are not suitable. Increased acidity has a bad effect on the structure of the monohydrate.

Never add powder to hot drinks. This will spoil the monohydrate and there will be no effect from it. Also, do not drink it with milk. It contains a slow protein - casein. It impairs the absorption of nitrogen amine. Caffeine is completely detrimental to the absorption of creatine.

Fast carbohydrates and fast proteins (whey protein isolate or amino acids) are considered the most successful transport systems. These substances have a very good effect on the absorption of carboxylic acid. Therefore, it is effective to mix creatine with a gainer, where there are already proteins and carbohydrates.
Manufacturers often combine "in one bottle" immediately creatine and carbohydrates, amino acids, protein, flavor additives… and a lot of other things. But it is better to buy the formulations separately so as not to overpay for extra supplements. And only then independently decide how much and with what to mix.

Duration of the course of creatine

Based on the data from the above studies, most say that creatine can be taken on an ongoing basis. But be careful, because there are studies that have found downregulation of cellular transporters. In theory, this can lead to a significant decrease in the susceptibility of the muscles to this supplement. This has been reported to occur after approximately two months of daily creatine supplementation.
So, after a two-month course, it would be reasonable to take a break for 3-4 weeks, this period of time is quite enough to restore muscle sensitivity.

There is no effect from taking creatine, the reason?

Many athletes are concerned about the question: how to take creatine correctly? After reading articles, as well as sports literature, you decided to take creatine, you have already chosen a technique and purchased an additive, completed the course, and the result was not beaten, and no. Absent explosive force no increase in muscle mass. So what's the problem?
According to statistics, the effect of creatine is not achieved in 30% of athletes who used it. This is due to the transport of creatine into the blood from the stomach. For the simple reason that creatine has the desired effect only if, when it enters the bloodstream, its natural structure is preserved.

Due to the personal characteristics of the body of some athletes and the general instability of the creatine solution, it can turn into a useless slag in the stomach - creatinine. Therefore, more stable creatine solutions are required, such as creatine with grape juice.

Simple carbohydrates (glucose and dextrose) significantly accelerate the delivery of creatine into the blood, while it has not yet turned into slag. In addition, gelatin capsules with creatine can be effective, which partly prevent the conversion of creatine into slag.
Taking creatine is an individual matter, but general recommendations will be relevant and useful to you.

Harm from the use of creatine is possible only in case of individual intolerance to the components of nutritional supplements.

Drying monohydrate intake

Separately, I want to say about the use of powder during drying. Experts advise not to consume carboxylic acid during this period. Against the background of water retention in the body, the athlete may increase body weight. What he does not need during the drying period. Water is retained only in muscle tissues. Other organs may experience its shortage. And then dehydration begins. which can cause significant harm to health.
Nevertheless, many athletes still use this sports nutrition for drying. And note only the positive effect. Since nitrogen amine increases their endurance. It also improves strength and speeds up recovery. The difficult drying period is easier and more productive. Take a supplement of 5 g per day. Along with fat burners, protein and pre-workout shakes.

Creatine along with whey protein, has firmly taken the leading place in sales among sports supplements. Probably, there is not a single athlete who would not have heard of such a substance, and almost every training person has tried this supplement. Everyone has their own impression of the effect - someone talks about its absence, and someone enthusiastically talks about a significant increase in muscle mass, strength and endurance. So, let's figure out what is needed for? What functions does it perform in the human body, how and when to take it, and what effect should be expected.

What is creatine for?

1. Creatine is involved in energy metabolism

Its first and most important function is participation in energy metabolism, more precisely, in the ATP exchange cycle. But, in addition to restoring ATP molecules, creatine is also known to neutralize the acids that are formed during exercise and reduce blood pH, which causes a feeling of fatigue and reduces muscle performance. Also, creatine to some extent activates glycolysis, that is, the breakdown of glycogen. Glycogen is a long-chain complex carbohydrate found in muscles and liver, and creatine during physical work promotes its breakdown to glucose, which also increases energy metabolism in the body.

It is logical to assume that by increasing the energy capacity of the body, increasing the number of active ATP molecules in the muscle, creatine has a direct effect on muscle strength. It has been found that taking creatine allows you to increase strength, sometimes up to 10% of the original data in a single effort. A significant point here is the emphasis on the fact that it is in a one-time or low-repetitive exercise mode, since the creatine energy supply system works actively for several seconds, then the oxidative processes associated with carbohydrates and fats are turned on. But those few seconds of heightened physical strength give the necessary stress load on the muscles, which allows you to increase the overall strength potential, increase the so-called one-time maximum and, as a result, and this allows you to work more in a multi-repetition mode.

Another significant effect of creatine is the effect on muscle mass, more precisely on its increase. When taking creatine, rapid increases in muscle mass are not uncommon, there are cases when up to 5-6 kg in one month of intake. But here it must be remembered that all rapid weight gains occur mainly due to water, since quite a lot of water rushes into the muscle cell with creatine. This happens due to the fact that the creatine molecule binds to several water molecules and transports them into the muscle cell. Further, when the cell wall begins to stretch and become more permeable, it becomes easier to penetrate not only creatine and water, but also carbohydrates, amino acids, minerals, and so on, rushing after them. Due to this, the muscles recover faster, which means they grow faster. Wherein, muscle growth does not happen as quickly as filling with water, and this must be understood, since with a sharp change in training or nutrition, most of the kilograms gained during the period of creatine use begin to disappear. And don't forget about another very important factor- This is the individual sensitivity of the body to creatine. About 85-90% of people show good results with creatine supplementation, the remaining 10-15% either have no effect, or it is insignificant, and some have negative effects, such as diarrhea and increased gas formation.

3. Creatine Affects Muscle Relief

Here, everyone, or most of the people who took creatine, will say that it “floods” from it and there is no relief. At the same time, when taking creatine, by filling the muscles with water, they become more elastic, voluminous, and, therefore, potentially more prominent. But just potentially. Don't expect great relief with creatine, as it carries water with it, and water penetrates not only into the muscles, but also into the subcutaneous tissue. At the same time, it must be understood that if there is a significant layer of fat between the muscles and the skin, then this relief will not be noticeable.

4. Creatine Increases Testosterone Secretion

In addition, there are currently data showing some increase in the secretion of testosterone, insulin-like growth factor and somatotropin when taking creatine. It is still difficult to say whether this effect is direct or indirect through an increased load on the body that a person receives with an increase in strength capabilities, but an increase in the level of these hormones is noted. Again, it is difficult to determine the percentage of increase, since there is a very large spread - from insignificant 3-5% to significant 20-25%. Of course, in a combination of creatine with substances that increase the level of these hormones, this percentage should theoretically be much higher, but here the difference is insignificant and does not have a significant difference from the effect of the same tribulus or DAA without creatine. But there is an influence on muscle growth and strength, and there is synergy here!

5. Other functions of creatine

In addition, there is evidence that taking creatine somewhat reduces the level of bad cholesterol in the blood, has a pronounced protective effect on the central nervous system in conditions of lack of oxygen, that is, when working with weights, and it also has a slight anti-inflammatory effect in arthritis.

How to take creatine depends on its form. Creatine monohydrate is taken according to two schemes - either with a saturation phase 4 times a day, 5 grams at regular intervals in sweet water or juice, and then 5-10 grams in 1-2 doses; or 10 grams in two doses daily for 1-2 months. The main thing is to choose powdered or encapsulated creatine, and not ready-made solutions, because creatine monohydrate begins to break down at the first contact with water.

Since creatine draws water into muscle tissue, an increased amount of water is required when taking it. I would say add 0.5 liters of water for every 5 grams of creatine per day to provide the desired effect. If you have chosen another form of creatine - ethyl ester, hydrochloride, and so on, there the loading phase of saturating the body with creatine is not so important and necessary, and the dosages are also different. Therefore, it will be necessary to follow the recommendations of the manufacturer or your expert on sports nutrition. And then, under all conditions, you will get all the positive effects of this wonderful supplement, increasing muscle mass, strength and overall endurance of the body.

The whole truth about creatine

Creatine is a type that enters the human body with food. This substance is rich in meat and fish (pork, beef, tuna, salmon). Creatine is formed in the kidneys, liver and pancreas from methionine, glycine and arginine. The more substance in the muscles, the faster they contract, the more energy and endurance a person has. Athletes experience a 25% increase in strength after taking creatine. Let's take a closer look at creatine - what it is and how it should be taken.

Average human body consumes 2 g of creatine daily. With sports loads, the body's need for this substance increases. For track and field athletes, runners, and bodybuilders, getting enough creatine from food is extremely difficult. After all, the decisive factor in achieving sports results is the ability of the body to release a lot of energy. For these purposes, people involved in sports consume all kinds of creatine supplements or drinks with a high content of the substance. Creatine supplements come in several varieties:

- Creatine Hydrochloride.
- Creatine malate.
- Creatine ester.
- Phosphate.
- Monohydrate.

From a chemical point of view, creatine is a carboxylic acid that performs the functions of energy exchange in nervous and muscle tissues. Creatine for muscles is used by powerlifters, representatives of speed disciplines, weightlifters and bodybuilders. Entering the body, creatine interacts with fluorine, supplying tissues with energy.

In addition to increasing endurance, taking creatine allows the athlete's body to recover between difficult workouts fast. When the level of creatine phosphate increases, athletes achieve a significant increase in lean muscle mass in a short period of time. This circumstance allows obese people to use creatine for weight loss. But during the period when the supplement is taken, it is necessary physical activity otherwise there will be no effect.

Creatine supplements are beneficial for the elderly, obese, and vegetarians. When choosing a drug for course use, consider the purpose of the application. If you want to increase muscle mass, choose pure forms of creatine without impurities. For novice athletes and weight loss girls, traditional creatine monohydrate is suitable, which is easy to buy at any store. In order for the additional use of creatine to give results after training, professional athletes advise when buying a drug:

1) Pay attention to the country of origin. The best sources of creatine are products manufactured in the USA and Germany.
2) Avoid capsules and solutions for beginners - creatine is unstable in them.
3) The assimilation of creatine is equally effective, in whatever form you purchase it: bars, powders or tablets.

Information on how to take creatine is correctly written on the package. If you are buying German or American supplements but can't read the instructions on how to take creatine on the package, then be aware that best time for its use - the period after training, lasting 1.5 - 2 hours.

Professionals recommend two methods of supplementation. A common loading phase is 5 servings of 5 grams of creatine daily between meals. The duration of the phase is 6 days, then you need to switch to daily 5 grams, which should be consumed for one month.

The second method of using keratin involves the use of 3 grams of creatine daily during the course of administration (30 days). This maintenance phase is suitable for professional athletes already achieved positive results.

For those who need to gain weight in a short period of time, manufacturers offer a creatine product with a high content of grape sugar. It provokes the rapid absorption of creatine, thus giving the body an insulin boost. The absorption of creatine is facilitated by protein shakes, amino acids. It is recommended to take creatine supplements with sweets, fruit juices, milkshakes.

What is creatine for?

The use of creatine in sports has begun recently. These modern dietary supplements for the body are relatively safe and have no particular contraindications. All types of creatine provide the growth of cellular energy reservoirs and accelerate muscular process regeneration.

During training, the effect of creatine on the body is to quickly reduce muscles, and if you drink it according to the manufacturer's recommendations, it is easy to achieve an increase in muscle mass by 5 kilograms per month and an increase in phosphocreatine reserves by 15%. When using testosterone and other meal replacements, increase the dosage of the creatine supplement as directed. The benefits of creatine for the body are as follows:

Neutralizes lactic acid;
- increases endurance and strength;
- inhibits the process of muscle destruction (catabolism);
- helps to quickly recover after training;
- forms a clear drawing of relief muscles, increases muscle volume;
- protects blood vessels and the heart by lowering cholesterol;
- stabilizes the composition of the blood;
- accelerates the resynthesis of ATP (adenosine triphosphoric acid).
- promotes intensive growth of muscles;
- improves anabolic processes;
- provides prevention of the formation of cancerous tumors;
- has a curative effect in heart diseases.

Harm from the use of creatine can be obtained with individual intolerance. It is not recommended to use the supplement for people prone to allergies and asthma - it is better for them to go for a consultation with a doctor. In numerous studies and during experiments side effects creatine has not been identified, because it is a natural product extracted from the muscle tissue of animals. Doctors do not recommend combining creatine supplements with alcohol, so as not to worsen your health. Athletes who include creatine in their diet warn that if the dose is exceeded, the following reactions of the body may be observed:

Lack of water (dehydration) due to the outflow of fluid to muscle tissues.
Disorders of the stomach.
Edema due to fluid retention.
Convulsions when water reserves disappear from the body.

Analogues

If you could not find and buy creatine in a pharmacy, then for a quality recovery after strength exercises pay attention to other harmless drugs that are not related to doping. To improve the quality of training, a number of over-the-counter drugs are widely used by athletes. But before you buy and drink medicinal product you should consult your doctor.

- Asparkam . The composition of the drug contains magnesium and potassium, which normalize metabolic processes, increasing the rate of increase in muscle tissue.
- Riboxin . It is a stimulant of biochemical processes in the body. The drug has a beneficial effect on cardiovascular system increasing coronary blood supply. To increase the efficiency of recovery after training, athletes take Riboxin along with potassium orotate.
- Potassium Orotate . The drug belongs to metabolites. In fact, it is a mineral salt that is found in the tissues of all living organisms. The drug helps to strengthen the heart muscle, has an anabolic effect and does not cause side effects.
- Mildronate . The drug is classified as a cardioprotector that increases the athlete's endurance. Mildronate regulates cellular immunity, normalizes metabolic processes.
- Diabeton B . The drug is the strongest anabolic and is used in the treatment of diabetes. Diabeton B is used by bodybuilders in the off-season to maintain anabolism at a high level.

During exercise, our muscles spend a huge amount of energy, and these costs can occur extremely quickly. The "fuel" for muscle contraction is ATP - a molecule that releases a large amount of energy when one phosphate residue is cleaved off. However, in the case of muscles, ATP reserves are almost always not enough, so muscle cells have a special way to extremely quickly restore a certain amount of ATP - the creatine phosphate system.

The supply of ATP is exhausted extremely quickly. The creatine phosphate system restores ATP reserves during the first 6-8 seconds of muscle work, while creatine phosphate turns into creatine, in parallel, ADP turns into ATP (schematically, it looks like this: creatine phosphate + ADP \u003d creatine + ATP). This system is essential for those whose work is physical activity falls within the specified time interval. At subsequent points in time, the muscle switches to the restoration of ATP reserves with the help of glycolysis (the breakdown of glucose with the formation of lactate, a lactic acid residue).

Why take creatine as a dietary supplement?

The use of creatine in the form of a supplement helps to increase the level of total creatine and creatine phosphate in the muscles. This allows you to quickly replenish ATP reserves for the first 6-8 seconds of a high load, thereby allowing you to increase strength indicators, which, in turn, with well-designed workouts, leads to an increase in muscle mass. Although the level of creatine in the muscle is not able to vary widely, it has been shown that the use of creatine as a supplement can increase the levels of this compound in the muscles to some extent (i.e., when taken from outside, some of the creatine is retained in the muscles and can affect the performance muscle work).

How to take creatine correctly?

How many?
The usual dosage is 5 g of creatine per 70 kg own weight. The need for a loading phase has not been proven, so you can do without it (long-term effects of these two approaches do not differ, short-term ones have differences: when using loading, muscle saturation with creatine occurs earlier, respectively, a gain in strength too). If you want to take creatine with loading, then it is carried out (for a 70 kg person) by taking 5 g of creatine 4 times a day for a week, then switching to the usual dosage is carried out.

With what?
Here it is worth keeping in mind a few points. Firstly, in order for creatine to reach its "destination" - the muscles, it needs special conditions. More specifically - high level insulin. It is insulin that increases cell permeability for many compounds, including creatine. Therefore, creatine should be consumed with foods that cause an insulin surge - simple carbohydrates. However, simple carbohydrates are different from simple carbohydrates. From the point of view of increasing insulin levels, the most appropriate is the use of glucose with creatine, but not other simple carbohydrates. Therefore, the use of just sugar or any juice (sucrose is used to sweeten them) is not optimal (sucrose contains glucose and fructose in equal proportions). The ideal carbohydrate for creatine is glucose, the most readily available source of which is maltodextrin (it is formed exclusively by glucose molecules connected in chains of different lengths). It is believed that for 5 g of creatine it is necessary to use about 70 g of simple carbohydrates - in this case, a burst of insulin will be sufficient. It has also been shown that when using a mixture of simple carbohydrates and fast protein in a ratio of 50 g per 50 g, the amount of creatine retained in the muscles in the muscles is the same as that for the use of creatine with 100 g of simple carbohydrates. Therefore, you can take creatine in one of 2 ways: either with at least 70 g of fast carbohydrates formed mainly by glucose per 5 g creatine monohydrate, or with a mixture of 50 g of simple carbohydrates + 50 g of fast protein. Where to get the right carbohydrates? There are several options: grape juice (unlike other fruits and berries, grapes contain exactly glucose as the main simple carbohydrate), a maltodextrin-based gainer (with careful selection, you can choose a product that will contain fast protein and maltodextrin and provide optimal creatine transport), "sports" carbohydrates (powder for preparing a drink - a source of glucose).

When?
It is important to mention here the second important point- when exposed to an acidic environment, creatine is destroyed. Therefore, it must be protected as much as possible from the action of an acidic environment: do not interfere with acidic juices and do not drink on a full stomach, when the acidity in the stomach drops to strongly acidic values. Therefore, creatine should be consumed on an "empty stomach", for example, in the morning or after a workout. If you can't take creatine at this time, you might want to consider supplementing with gelatin capsules, which to some extent protect creatine from the damaging effects of the acidic environment of the stomach.

How long?
It is believed that creatine should be taken intermittently (taking 1.5-2 months - a break of 3-4 weeks), although there are no studies to draw accurate conclusions about the dangers or safety of continuous use of creatine. There is evidence that taking creatine (due to an increase in the concentration of its metabolic products in the urine) can provoke the progression of kidney disease in those who have them initially, so it is better for people with similar problems to refrain from taking creatine. There are no reliable data on the negative effect of creatine on the kidneys of healthy people.

Veronika Musatova