People's attitudes towards sports nutrition are ambiguous. Someone condemns “jocks” for using chemicals, not understanding what creatine, amino acids or proteins are needed for. Others, on the contrary, approve and even use it themselves, although bodybuilding is not their professional activity. And all because there is an opinion about the harm that these additives cause to the body. Terrible myths about a destroyed liver, male impotence only emphasize the underdevelopment of sports culture among people.
Why do you use sports nutrition? Advice from experienced bodybuilders and professional trainers suggests that with the right combination of supplements, they help you achieve your goals faster: lose weight, give your body definition, increase muscle mass, increase endurance and energy during training.
What is creatine
One of the components of sports nutrition is creatine. This is an organic acid that is independently synthesized from amino acids such as glycine, arginine and methionine. The human body, namely the muscles, contains 95% of the total creatine reserve. If we explain in common language what creatine is needed for, then its main task is to increase endurance, help build muscle mass and give the body definition.
How creatine works
During intense training, the natural supply of creatine quickly runs out. For the average person, this consumption is 2 grams. Accordingly, during physical activity the body requires a significantly larger amount of this acid. The body is not able to synthesize the required volume on its own, so replenishment from outside is an excellent alternative and an indispensable assistant for increasing
Who needs creatine and why?
Generally speaking, keratin is necessary for everyone who sets goals: to improve anaerobic performance, increase strength and endurance during training. The main indicators for taking this drug are:
- increase in strength;
- increased muscle and anaerobic endurance;
- building “lean” muscle mass;
- giving the body relief.
Creatine also helps burn fat by increasing physical activity and extending the time spent in the gym. According to research, creatine is absolutely safe for the female body and has no contraindications. But for teenagers it is better to take this drug after graduation (age about 16-17 years).
Rules for taking creatine
There are such concepts as “loading phase” and “support phase”. The first phase is a four-time intake of creatine with a total weight of 10-20 grams over 7-10 days. This is followed by the second phase, during which creatine intake is reduced to 5-10 grams 2-3 times a day. In principle, the loading phase is not mandatory, it contributes to a more accelerated result, but even without it you will see positive dynamics simply later. You need to take creatine with clean water or juice at a rate of 150-200 ml. for 5 gr. drug. It is also necessary to follow the correct intake cycle: creatine is consumed for 35-40 days, then alternates with a 30-day rest. It is not recommended to take the supplement for more than 2 months in a row.
Creatine safety
So, we figured out why creatine is needed in sports. Now let's talk about the second side of the coin. As mentioned, most people who have not personally encountered sports nutrition say that it is harmful and useless. Today, creatine is the most studied sports supplement. It has no side effects, which has been proven by scientists who used an unacceptable amount (25! grams) of creatine in studies. The only drawback when using it at first may be frustration and fluid retention in the body. This only happens during the loading phase, that is, within 2-5 days.
Time for training
If you are determined to exercise in the gym, even if not professionally, but for yourself, consider the options for sports nutrition complexes. After explaining the purpose of your coming to the gym to the trainer, ask for advice: where to buy sports nutrition, what exactly you need to take and how. In addition to sports supplements, consult about your daily diet, exercise routine, and water-salt balance.
